Upper body training

Behind the neck cable pulldowns:

20x55 kg
12x77 kg
2x10x86 kg

Front cable pulldowns:

3x10x86 kg
2x12x77 kg

Machine shrugs:

16x77 kg
4x12x100 kg

Machine rows:

12x67 kg
12x86 kg
12x105 kg
2x12x111 kg

Rope rows:

10x35 kg
2x10x45 kg

Face pulls:

12x45 kg
2x12x55 kg

Hammer grip pull-ups/ Plate shrugs:

3x8xBW + 3x16x25 kg plates

Hammer curls:

30x14 kg
20x14 kg

Rope push-downs:

3x10x55 kg

Neck raises:

20xBW
3x12xBW+5kg