Incline bench presses (60 degrees):
12x24 kg
8x32 kg
8x36 kg
8x40 kg
2x5x44 kg
1x48 kg
10x38 kg
T-bar rows:
12x80 kg
3x10x100 kg
Flat barbell bench press:
8x60 kg
8x90 kg
6x120 kg
5x130 kg
4x120 kg - empty
6x100 kg - paused
Cable front pull-downs:
12x82 kg
10x96 kg
2x10x105 kg
Behind the neck strict presses:
8x30 kg
8x40 kg
6x50 kg
6x60 kg
4x70 kg
1x80 kg - PR
8x60 kg - PR
Cable flyes:
10x32 kg
2x10x36 kg
Triceps pushdowns (extended pulley):
12x40 kg
12x45 kg
8x50 kg
8x55 kg
8x60 kg
Nautilus Scott bench curls:
20x10 kg
4x10x15 kg
Neck raises:
12xBW
12xBW + 5 kg
10xBW + 10 kg
2x10xBW + 15 kg
2x8xBW + 10 kg - paused
Barbell shrugs:
12x80 kg
3x12x100 kg
8x100 kg
5 min stretching
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