Upper body training

Incline barbell bench presses:

2x12x55 kg
8x75 kg
8x95 kg
6x105 kg
4x115 kg
7x95 kg

Incline dumbbell presses (30 degrees):

12x32 kg
8x36 kg
2x8x38 kg

Incline dumbbell presses (60 degrees):

8x26 kg
8x32 kg
2x7x34 kg

Incline dumbbell flyes (60 degrees):

12x16 kg
12x18 kg
12x20 kg
12x22 kg

Alternate one arm front raises:

10x12 kg
10x14 kg
2x10x16 kg

Overhead triceps extensions:

12x12 kg
12x14 kg
10x16 kg

Hammer curls:

2x20x14 kg