Upper body training

Front cable pulldowns:

12x73 kg
12x82 kg
4x12x91 kg

T-bar rows:

12x40 kg
12x60 kg
12x80 kg
12x100 kg
8x115 kg
8x130 kg
8x140 kg

Block pulls (middle point):

2x8x70 kg
8x110 kg
6x150 kg
3x180 kg
2x180 kg

Dumbbell shrugs:

12x36 kg
4x12x52 kg

Machine shrugs:

12x40 kg
12x80 kg
2x12x100 kg

Behind the neck pulldowns:

4x12x68 kg

Hammer pullups:

4x8xBW

Chin holds:

BW + 50 kg for 1 minute

Plate shrugs:

3x16x25 kg

Hammer curls:

50x12 kg