# Controlled Upper Body (Copy)

You'll finish the block strong with crisp, controlled pressing and pulling — every rep deliberate, every set purposeful.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch

## Main Workout

- 3 × 7 Bench Press - Barbell
- 3 × 8 Row (Bent-Over) - Barbell
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - 12 Lateral Raise - Dumbbell
  - 12 Rear Delt Fly - Dumbbell
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool Down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 40s Child's Pose Lat Stretch