Upper body training

Cable pull-downs:

12x68 kg
12x82 kg
8x96 kg
8x104 kg
2x8x114 kg

Machine shrugs:

12x65 kg
12x97 kg
12x127 kg
2x12x147 kg

Cable rows:

12x68 kg
12x77 kg
12x86 kg
2x8x96 kg

Dumbbell shrugs:

12x36 kg
12x40 kg
12x44 kg
12x48 kg

Calf machine shrugs:

12x65 kg
12x86 kg
12x105 kg
2x12x125 kg

Dumbbell biceps curls:

6x16 kg
6x20 kg
6x24 kg
6x26 kg

Dumbbell hammer curls:

8x18 kg
8x20 kg
8x22 kg
8x24 kg