Upper body training

Incline dumbbell presses (15 degrees):

12x30 kg
8x34 kg
8x38 kg
8x44 kg
6x48 kg
4x52 kg

Incline dumbbell presses (45 degrees):

12x34 kg
3x8x36 kg

Close grip bench presses (paused):

8x60 kg
8x80 kg
8x100 kg
6x110 kg
3x120 kg
1x130 kg

Behind the neck jerks:

8x60 kg
6x80 kg
3x90 kg
1x100 kg

Dumbbell presses:

3x5x32 kg L&R

Dumbbell snatches:

3x5x32 kg L&R

Laying leg raises:

8xBW
3x8xBW+8kg

Calf raises:

4x16x127.5 kg