Upper body training

Push presses:

8x50 kg
6x70 kg
4x4x90 kg

Behind the neck wide grip strict presses:

6x50 kg - pain in my right shoulder
4x10x40 kg

Front cable pulldowns:

16x68 kg
12x77 kg
2x12x86 kg

Behind the neck cable pulldowns:

4x12x64 kg

Incline presses (60 degrees):

12x30 kg
8x34 kg
2x8x36 kg

Seated machine rows:

12x50 kg
12x60 kg
2x12x77 kg

Face pulls:

20x36 kg
12x52 kg
12x64 kg
2x12x68 kg

Dumbbell shrugs:

4x12x36 kg

Dumbbell curls:

2x10x12 kg
8x14 kg
6x16 kg

Neck raises:

20xBW
12xBW + 5 kg
12xBW + 10 kg
8xBW + 15 kg
8xBW + 20 kg

Inverted hanging sit-ups:

3x12xBW
10xBW