Originally Posted by greggo
It sounds like a good start, the rows and bench is a solid combo for your middle-to-upper back and solid pec foundation. The dynamic pull-up to dips is something I do also, really burns me out and I love it. Overall, most of the major muscles are being hit and the minors are being semi taken care of for the time being (delts, shoulders will be hit by being support beams).
My question is are you supersetting when you say alternating, as in doing one set of cable rows then immediately going to do the set of dumbell bench press?
Yeah I do one set of rows and then do one set of dumbell bench presses until I've done 5 of each, same with the dips and chin ups (real easy cuz the assist machine is for both). My goal is to be able to do the chins and dips without any counterweight