Upper body training

Incline dumbbell presses (45 degrees):

12x30 kg
10x34 kg
8x38 kg
8x40 kg
2x8x44 kg

Incline barbell presses:

12x55 kg
8x75 kg
8x95 kg
6x105 kg
10x95 kg

Behind the neck push presses:

8x60 kg
8x70 kg
6x80 kg
4x90 kg

One arm alternating plate front raises:

10x10 kg
3x10x15 kg

Dumbbell side raises:

4x12x14 kg

Behind the neck dumbbell triceps extensions:

8x12 kg
8x14 kg
8x16 kg
8x18 kg

Triceps pushdowns + lat pulldowns:

20x64 kg + 12x64 kg
16x77 kg + 12x64 kg
12x86 kg + 12x64 kg
12x91 kg + 12x64 kg

Hammer pull-ups:

4x6xBW

Laying leg raises:

12xBW
8xBW+8 kg
8xBW+10 kg
8xBW+12 kg
8xBW+14 kg (PR)
8xBW+16 kg (PR) - heavy set