Week 2, Day 5 - Control Upper Day

Spoto Press 6x4 @ 215 lbs 

Pause Dumbbell Row (pause at full contraction) 6x4 @ 70 lbs 

Seated Dumbbell Press 1x10 @ 55s

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

Cable Flys 3x8-12 @ 70 lbs (9, 9, 9)

Cable triceps extensions 1x12@ 50 lbs

2x12 @ 60 lbs