Upper body training

Incline bench presses:

12x60 kg
10x80 kg
6x100 kg
4x110 kg
2x120 kg
1x130 kg (PR)
1x140 kg (with help from spotter at the lockout)

Incline dumbbell bench presses (30 degrees):

12x30 kg
8x36 kg
2x8x40 kg

Incline dumbbell bench presses (60 degrees):

12x24 kg
10x30 kg
8x32 kg
8x34 kg
8x36 kg

One arm cable lateral raises:

12x18 kg
12x23 kg
2x12x32 kg
10x23 kg

Barbell shrugs:

12x60 kg
12x100 kg
12x120 kg
2x8x140 kg
2x12x100 kg

One arm upright machine rows:

12x40 kg
12x60 kg
12x70 kg

Upright machine rows:

2x16x80 kg

Reversed dumbbell triceps presses:

12x14 kg
12x18 kg
12x22 kg
12x24 kg
12x26 kg

Cable overhead triceps:

12x52 kg
12x76 kg
12x84 kg

Neck raises:

8xBW
8xBW+5 kg
2x8xBW +10 kg

Hanging leg raises:

5x8xBW