Upper body training

Incline dumbbell presses (30 degrees):

12x28 kg
12x32 kg
8x36 kg
2x8x44 kg

Incline dumbbell presses (15 degrees):

4x12x34

Incline dumbbell flyes (15 degrees):

12x20 kg
3x10x24 kg

Seated dumbbell lateral raises:

12x12 kg
3x12x16 kg

Front dumbbell raises:

12x14 kg
2x10x16 kg

Dumbbell shrugs:

12x36 kg
5x12x52 kg

Standing cable rows (paused):

12x68 kg
12x77 kg
2x12x86 kg

Triceps overhead extensions:

12x36 kg
12x50 kg
2x12x68 kg


Neck raises:

16xBW
3x12xBW+5 kg