Upper body training

Flat bench presses:

8x60 kg
8x80 kg
8x100 kg
5x120 kg
5x130 kg
4x140 kg
1x150 kg

High incline dumbbell presses:

8x30 kg
8x34 kg
8x38 kg
6x40 kg
6x44 kg

Hammer chins:

12xBW
2x8xBW + mini bands
7xBW + mini bands

T-bar rows:

8x80 kg
2x8x100 kg

Skullcrushers / Dumbbell curls:

20x15 kg / 16x14 kg
12x35 kg / 12x18 kg
2x12x45 kg / 2x12x22 kg

Barbell shrugs:

20x60 kg
12x100 kg
12x120 kg
8x140 kg
8x160 kg
8x190 kg
8x210 kg
8x140 kg

Neck raises:

20xBW + 2.5 kg
4x12xBW + 5 kg

Lying leg raises:

4x8xBW