Upper body training

Pull-ups:

6x8xBW

Nautilus machine shrugs:

20x40 kg
16x80 kg
12x110 kg
4x12x130 kg

One-arm machine seated rows:

12x30 kg
12x50 kg
12x60 kg

Machine seated rows:

3x12x80 kg

Behind the neck pull-downs:

12x68 kg
10x82 kg
4x8x91 kg

Machine shrugs:

12x70 kg
12x90 kg
4x12x110 kg

Close grip chins:

3x8xBW

Neck raises:

12xBW
12xBW+5 kg
12xBW+10 kg
4x8xBW+15

Reversed hanging raises:

12xBW
10xBW
2x8xBW

Laying leg raises:

4x8xBW