Control upper

Spoto bench press
115lb x 4
120lb x 4
125lb x 4
130lb x 4
135lb x 4
140lb x 2

Bent over barbell row
115lb x 4, 4, 4
125lb x 4, 4, 4

Shoulder press
65lb x 10

Wide neutral grip pull-ups
10 reps

Angled dips
10, 10, 10