Upper body training

Military presses:

8x50 kg
8x70 kg
5x80 kg
3x90 kg
5x80 kg
8x70 kg

Seated cable rows:

12x86 kg
12x96 kg
12x109 kg
2x8x114 kg

Incline bench presses:

8x60 kg
8x80 kg
5x100 kg
5x110 kg
5x115 kg - last one with help
4x100 kg - paused, empty

Front cable pulldowns:

12x77 kg
12x86 kg
12x96 kg
10x105 kg
8x109 kg

High incline dumbbell presses (60 degrees):

8x28 kg
8x32 kg
8x36 kg
6x38 kg

Barbell shrugs:

12x60 kg
12x100 kg
8x140 kg
2x8x160 kg

Behind the neck strict presses:

8x30 kg
6x40 kg
6x50 kg
5x60 kg
5x70 kg
3x75 kg
8x60 kg

Plate hammer curls:

3x12x10 kg

Hanging leg raises:

4x8xBW

Inverted sit-ups:

4x8xBW