Upper body training

Incline dumbbell presses (30 degrees):

12x28 kg
8x32 kg
8x36 kg
8x40 kg
6x44 kg
7x44 kg

Incline smith machine presses (30 degrees):

12x60 kg
12x80 kg
8x100 kg
8x110 kg
2x6x120 kg

Incline dumbbell presses (60 degrees):

12x24 kg
8x30 kg
2x8x34 kg

Incline dumbbell flyes (30 degrees):

12x16 kg
12x18 kg
10x20 kg
10x24 kg
2x10x28 kg

Seated dumbbell lateral raises:

12x14 kg
12x18 kg
2x12x20 kg

Plate front raises & dumbbell shrugs:

12x15 kg & 12x34 kg
12x20 kg & 12x40 kg
3x(12x25 kg & 12x48 kg)

One arm cable lateral raises:

12x18 kg
8x23 kg
2x8x27 kg

Triceps rope pushdowns:

12x68 kg
12x77 kg
12x86 kg
12x96 kg
3x10x100 kg
2x8x86 kg

Machine triceps presses:

12x70 kg
10x70 kg
8x70 kg
10x70 kg