Upper body training

Wide grip chins:

4x8xBW

Seated medium grip cable rows:

12x77 kg
12x91 kg
2x12x114 kg


Dumbbell shrugs:

12x40 kg
12x44 kg
4x12x48 kg
8x48 kg + 8x40 kg + 8x36 kg drop set

One arm bent over dumbbell rows:

12x38 kg
12x44 kg
2x10x52 kg

Machine rows:

16x60 kg
4x12x90 kg

Straight arm pulldowns:

4x12x36 kg

Dumbbell biceps curls:

11x16 kg
9x20 kg
8x22 kg
2x8x24 kg

Dumbbell hammer curls:

12x14 kg
2x12x16 kg

Neck raises:

12xBW
12xBW+5 kg
12xBW+10 kg
2x8xBW+15 kg