# Upper Body Control

You'll move through deliberate, controlled reps that make every set count — building real upper-body strength with intention and focus.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 12 Shoulder Warm-up - Resistance Band

## Main

- 3 × 7 Bench Press (Incline) - Dumbbell _(3 sec down, pause at bottom)_
- 3 × 8 Chest-Supported Dumbbell Row _(Squeeze shoulder blades at top)_
- 3 × 8 Shoulder Press - Dumbbell _(Press slow, 2 sec up 3 sec down)_
- **Superset · 2 rounds**
  - 12 Rear Delt Fly - Dumbbell _(Control the arc)_
  - 12 Bicep Curl - Dumbbell _(Slow curl, full range)_

## Cool-Down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Left)_