Upper body training

Incline dumbbell presses (30 degrees):

12x28 kg
12x32 kg
8x36 kg
8x40 kg
2x7x44 kg

Incline bench presses:

8x50 kg
8x80 kg
8x100 kg
2x4x110 kg

Incline dumbbell presses (45 degrees):

8x34 kg
3x8x36 kg

Smith machine close grip bench presses (paused):

8x60 kg
8x80 kg
8x100 kg
2x8x110 kg

Rope pushdowns (extended pulley):

12x40 kg
2x6x55 kg
2x12x40 kg

Cable side raises:

12x14 kg
12x18 kg
2x10x23 kg

Inverted sit-ups:

12xBW
3x8xBW+10 kg
12xBW

Laying leg raises:

3x12xBW

Ab bridges:

2 for 1 minute