Upper body training
Incline dumbbell presses (30 degrees):
12x30 kg
8x34 kg
8x38 kg
2x8x44 kg
Incline dumbbell presses (45 degrees):
8x36 kg
8x38 kg
2x8x40 kg
Close grip bench presses:
12x60 kg
8x80 kg
2x8x100 kg
Side dumbbell raises:
4x8x14 kg
Barbell shrugs:
12x70 kg
8x100 kg
2x8x130 kg
Hammer chins:
6x6xBW
Laying leg raises:
8xBW
3x8xBW+8kg
Neck raises:
8xBW+5kg
8xBW+10 kg
8xBW+15 kg
2xBW+20 kg
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