Control upper

Spoto bench press
115lb x 4
120lb x 4
125lb x 4
130lb x 4
135lb x 4
140lb x 3 + 1

Pendlay row
135lb x 4, 4, 4, 4
140lb x 4, 4

Push press
95lb x 3, 3
100lb x 3

Wide grip pull-ups
12 reps