Upper body training

Incline dumbbell presses (30 degrees):

8x28 kg
8x32 kg
8x36 kg
6x40 kg
6x44 kg
6x48 kg

Bent over barbell rows:

12x60 kg
12x80 kg
8x100 kg
2x8x120 kg

Flat bench presses:

8x60 kg
8x100 kg
6x120 kg
4x130 kg

Seated nautilus machine rows:

12x50 kg
3x12x80 kg

Front dumbbell raises:

8x12 kg
8x14 kg
2x8x16 kg

Hammer chins:

2x8xBW
2x6xBW

Lying leg raises:

12xBW
3x10xBW + 8 kg

Calf machine raises:

20x120 kg
16x120 kg
16x150 kg
2x12x187.5 kg

Calf presses:

16x120 kg
16x160 kg
2x16x190 kg