Upper body training
Incline dumbbell presses (30 degrees):
12x28 kg
8x34 kg
8x38 kg
2x8x44 kg
Incline dumbbell presses (15 degrees):
4x8x40 kg
Behind the neck presses:
8x40 kg
8x60 kg
2x6x80 kg
Close grip bench presses:
12x60 kg
8x80 kg
2x8x100 kg
Machine rows:
12x60 kg
3x12x80 kg
Close grip cable pulldowns:
8x73 kg
8x87 kg
8x97 kg
8x105 kg
Neck raises:
16xBW
12xBW + 5 kg
2x12xBW + 10 kg
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