Upper body training

Incline dumbbell presses:

8x28 kg
8x34 kg
8x38 kg
2x8x44 kg
7x44 kg

Behind the neck presses:

8x60 kg
4x4x80 kg

Close grip bench presses:

8x60 kg
8x80 kg
8x100 kg
8x110 kg
6x120 kg
4x130 kg
4x120 kg

Dumbbell side laterals:

2x12x14 kg
2x10x16 kg

Triceps rope pushdowns:

12x68 kg
12x77 kg
12x91 kg
12x100 kg
12x109 kg

Ab cable crunches:

12x82 kg
12x96 kg
12x109 kg
12x119 kg
12x124 kg
12x129 kg

Neck raises:

2x12xBW
2x12xBW+5 kg