Upper body training

Push presses:

8x50 kg
6x70 kg
5x90 kg
5x100 kg
3x110 kg
4x100 kg
5x90 kg

Flat barbell bench presses:

8x60 kg
5x100 kg
5x120 kg
2x5x130 kg
5x110 kg - paused
5x120 kg - paused

Incline barbell bench presses:

8x60 kg
8x90 kg
3x8x100 kg

Cable front pulldowns:

12x77 kg
12x86 kg
12x97 kg
2x10x105 kg

Bent over barbell rows:

12x60 kg
12x90 kg
10x110 kg
8x110 kg

Barbell shrugs:

12x60 kg
12x100 kg
12x140 kg
8x160 kg
11x180 kg
8x180 kg
2x8x140 kg

Cable rows:

12x77 kg
12x96 kg
12x105 kg
2x12x114 kg

Neck raises:

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