Upper body training

Military presses:

2x8x50 kg
6x70 kg
5x80 kg
4x80 kg
3x80 kg

Incline dumbbell presses:

8x28 kg
8x32 kg
8x36 kg
8x40 kg
8x44 kg
2x5x48 kg

Seated military presses from pin:

chin level
6x60 kg
6x70 kg
6x80 kg
4x90 kg

forehead level
3x90 kg
3x100 kg
2x105 kg

Close grip bench presses:

8x60 kg
3x8x100 kg

Cable side raises:

12x14 kg
12x18 kg
8x23 kg
8x27 kg

Calf raises / Lying leg raises:

16x100 kg / 8xBW
16x120 kg / 8xBW
2x16x150 kg / 2x8xBW

Leg press calf raises:

20x70 kg
20x100 kg
20x120 kg

Inverted situps:

12xBW
10xBW
8xBW + 10 kg
2x10xBW