Week 1, Day 5 - Control Upper Day

Spoto Press 6x4 @ 210 lbs

Pause Dumbbell Row (pause at full contraction) 6x4 @ 75 lbs *weight was too heavy*

Seated Dumbbell Press 1x10 @ 50s 

V-handle Pulldown (not paused) 1x10 @ 150 lbs

Hammer Curls 3x12 @ 30s

Biceps Curl Machine 3x8 @ 55 lbs