Upper body training

Military presses:

8x60 kg
6x70 kg
4x80 kg
2x85 kg
1x85 kg
2x5x70 kg

Seated cable rows:

12x82 kg
12x96 kg
12x105 kg
2x10x114 kg

Flat barbell bench presses:

12x60 kg
12x80 kg
6x100 kg
2x8x120 kg
7x120 kg

Standing cable rows (paused):

16x55 kg
12x67 kg
3x12x77 kg

Triceps pushdowns:

20x77 kg
16x82 kg
12x96 kg

Dumbbell shrugs:

20x30 kg
16x34 kg
16x38 kg
2x12x44 kg

Neck raises:

3x20xBW