Upper body training

Barbell bent over rows:

20x50 kg
16x70 kg
12x90 kg
12x100 kg
10x110 kg
8x120 kg

Barbell shrugs:

12x50 kg
12x70 kg
12x90 kg
2x12x100 kg
2x20x70 kg

Straight arms pulldowns:

12x35 kg
12x40 kg
3x12x45 kg
10x45 kg

Front cable pull-downs:

12x68 kg
12x77 kg
12x82 kg
2x12x96 kg

Machine rows:

8x30 kg
12x50 kg
12x70 kg
3x12x80 kg

Face pulls:

12x40 kg
12x50 kg
12x60 kg
4x12x69 kg

Dumbbell shrugs:

30x20 kg
16x30 kg
12x34 kg
2x12x40 kg

Dumbbell hammer curls:

20x14 kg
16x16 kg
12x18 kg
10x20 kg

Neck raises:

3x16xBW