Upper body training

Incline dumbbell presses (30 degrees):

12x28 kg
8x34 kg
8x40 kg
2x6x44 kg

Incline barbell presses:

12x60 kg
8x80 kg
2x6x100 kg
9x90 kg

Close grip flat barbell presses:

8x60 kg
8x80 kg
2x8x100 kg

Behind the neck jerks:

8x40 kg
6x60 kg
4x80 kg
1x100 kg

Triceps rope pushdowns:

12x77 kg
2x12x96 kg
12x105 kg
12x91 kg

Ab cable crunches:

12x82 kg
4x12x96 kg

Neck raises:

12xBW
3x12xBW+5 kg