Upper body training

Military presses:

12x40 kg
12x50 kg
10x60 kg
8x70 kg
12x60 kg

Machine incline bench presses:

12x50 kg
12x70 kg
10x80 kg
2x6x90 kg
2x12x65 kg

Smith machine close grip bench presses:

12x60 kg
12x100 kg
8x110 kg
8x120 kg
8x130 kg
8x140 kg
7x140 kg

Close grip dumbbell presses:

8x26 kg
8x30 kg
2x7x34 kg

One arm dumbbell front raises:

8x14 kg
8x16 kg
8x18 kg
8x20 kg
12x22 kg

drop set
8x22 kg
8x20 kg
8x16 kg

Seated dumbbell side lateral raises:

12x12 kg
12x14 kg
12x16 kg
12x18 kg
2x12x20 kg

EZ skullcrushers:

12x25 kg
4x8x35 kg

Overhead dumbbell extensions:

12x10 kg
10x12 kg
2x8x14 kg

Nautilus machine shrugs:

12x80 kg
12x120 kg
12x140 kg
4x12x120 kg

Overhead rope pulls/ Triceps rope pushdowns:

12x51 kg
12x59 kg
12x68 kg
12x77 kg

Dumbbell biceps curls:

12x12 kg
12x14 kg
12x16 kg

Dumbbell holds:

2x7kg dumbbells for 2 minutes
5 kg dumbbells for 3 minutes