Upper body training

Incline dumbbell presses (30 degrees):

12x24 kg
8x28 kg
8x32 kg
8x36 kg
8x40 kg
2x7x44 kg

Incline dumbbell presses (45 degrees):

8x24 kg
8x28 kg
8x30 kg
8x32 kg
8x34 kg
8x36 kg
8x38 kg

Incline dumbbell flyes (45 degrees):

12x18 kg
12x20 kg
12x22 kg
12x24 kg
10x26 kg

Strict behind the neck presses:

8x37.5 kg
8x57.5 kg
2x8x67.5 kg
2x7x77.5 kg

Front plate raises:

12x15 kg
12x20 kg
5x12x25 kg

Cable pushdowns:

12x30 kg
12x40 kg
8x50 kg
8x60 kg
3x12x50 kg

Cable ab pulldowns:

12x30 kg
12x40 kg
12x50 kg
2x8x60 kg
2x12x50 kg