Upper body training

Seated military presses (no back support):

2x8x40 kg
8x50 kg
8x60 kg
6x70 kg
4x70 kg
2x8x60 kg

Seated behind the neck presses:

8x40 kg
8x50 kg
3x6x60 kg
8x60 kg

Pull-ups:

4x8xBW

T-bar rows (paused):

12x60 kg
12x75 kg
12x90 kg
10x100 kg
8x110 kg
4x8x75 kg

Incline bench presses:

8x60 kg
8x80 kg
8x90 kg
2x8x100 kg

Bent over dumbbell raises:

16x12 kg
16x14 kg
12x16 kg
12x18 kg

Dumbbell curls / Overhead dumbbell triceps extensions:

6x12 kg / 8x12 kg
7x14 kg / 8x12 kg
6x16 kg / 8x14 kg
6x18 kg / 8x16 kg

Neck raises:

12xBW
12xBW + 5 kg
12xBW + 10 kg
8xBW + 15 kg
8xBW + 20 kg
8xBW + 25 kg

Calf machine shrugs:

20x135 kg
16x157.5 kg
2x16x185 kg