Upper body training

Nautilus machine shrugs:

16x80 kg
4x12x80 kg
2x12x110 kg
4x12x130 kg

Barbell shrugs:

5x12x100 kg

Behind the neck pulldowns:

12x68 kg
12x77 kg
2x12x86 kg

Machine rows:

16x50 kg
4x12x70 kg

Dumbbell shrugs:

12x36 kg
12x40 kg
12x44 kg
2x12x48 kg

Straight arms pulldowns:

12x50 kg
4x12x68 kg

Ab cable crunches:

16x86 kg
4x12x100 kg

Neck raises:

16xBW
2x12xBW + 5 kg
2x12xBW + 10 kg

Dumbbell snatches:

2x6x32 kg