Upper body training
Close grip bench presses (paused):
2x10x60 kg
3x4x90 kg
2x110 kg
2x130 kg
2x2x140 kg
Behind the neck presses:
8x40 kg
8x50 kg
6x60 kg
10x70 kg
4x80 kg
Incline dumbbell presses (60 degrees):
8x30 kg
2x8x34 kg
8x36 kg
8x38 kg
EZ skullcrushers:
8x40 kg
8x50 kg
2x8x60 kg
Overhead dumbbell extensions:
2x8x14 kg
Neck raises:
16xBW
12xBW+5 kg
3x8xBW+10 kg
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