185 x 3 x 4
I had a spotter on the first set, but everything felt easy so I didn't have a spotter for the last 3 sets. I tried to accelerate the bar up each time pushing with max force rather than just hard enough.
Dumbbell Incline Press
60's x 8 x 3
Dips
Dumbbell Rows
80 x 8 per arm
100 x 6 per arm
110 x 4 per arm
Shoulder Raises
Biceps and Forearms
Wide Grip Pull Ups
BW x 13 x 3
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