Upper body training

Incline dumbbell bench presses (15 degrees):

12x22 kg
12x30 kg
12x32 kg
2x12x34 kg

Smith machine incline bench presses (30 degrees):

12x60 kg
12x80 kg
3x8x100 kg (paused)

Dumbbell hammer front raises:

12x12 kg
12x14 kg
10x16 kg
2x8x18kg

Dumbbell side laterals:

12x12 kg
12x14 kg
12x16 kg
2x12x18 kg

EZ skullcrushers:

12x25 kg
12x35 kg
2x10x45 kg

One hand overhead dumbbell triceps extensions:

12x12 kg
3x9x14 kg

Lat straight arms pulldowns:

6x20x45 kg