Upper body training

Incline dumbbell presses (30 degrees):

12x22 kg
8x30 kg
8x34 kg
8x40 kg
2x8x44 kg
2x8x40 kg - paused

Incline bench presses:

8x60 kg
8x80 kg
2x8x100 kg
7x100 kg
6x100 kg

Flat bench presses:

3x5x115 kg
4x115 kg

Machine incline close grip bench presses:

12x50 kg
12x60 kg
2x12x70 kg

Standing machine presses:

4x12x70 kg

Straight arms pulldowns + front barbell shrugs + back barbell shrugs:

3 x (12x68 kg + 12x60 kg + 12x60 kg)

Overhead dumbbell presses:

3x30 kg
10x30 kg

Situps:

20xBW
2xBW+10 kg

Neck raises:

16xBW
12xBW+5 kg
3x12xBW+10 kg