The movements and rep ranges I do for the control upper day on Candito's 4-week program.

Floor press 6x4
Paused Barbell Row 6x4
OHP 1x10
Weighted Pull up 1x10
Savickas Press (optional) 3x8-12
Hanging Leg Raises (optional) 3x8-12

Intro:
JBP "High"

$NCS
➞ Twitch   / nocopyrightsounds  
➞ Spotify http://bit.ly/SpotifyNCS
➞ SoundCloud   / nocopyrightsounds  
➞ Facebook   / nocopyrightsounds  
➞ Twitter   / ncsounds  
➞ Google+ http://google.com/+nocopyrightsounds
➞ Instagram   / nocopyrightsounds_  

JBP
➞ SoundCloud   / anis-jay  
➞ Facebook   / jayprodbeatz  
➞ Twitter   / gtaanis  
➞ Instagram   / gtaanis