Upper body training

Military presses:

2x6x70 kg
6x75 kg
5x80 kg
3x90 kg
4x85 kg
3x85 kg

Pull-ups:

3x10xBW
8xBW
6xBW

Incline dumbbell presses (30 degrees):

8x32 kg
8x36 kg
6x40 kg
6x44 kg
5x48 kg

Incline dumbbell flyes (30 degrees):

12x18 kg
12x22 kg
12x24 kg

Seated cable rows:

12x100 kg
12x114 kg
10x124 kg

Dumbbell curls:

8x12 kg
8x14 kg
8x16 kg
8x18 kg
6x20 kg

Nautilus machine shrugs:

12x40 kg
12x80 kg
12x110 kg
2x10x140 kg

Neck raises:

16xBW
12xBW + 5 kg
12xBW + 10 kg
12xBW + 15 kg
12xBW + 20 kg
8xBW + 20 kg

Cable ab crunches:

4x10x100 kg