Upper body training

75 minutes.

Pull ups:

12xBW
10xBW
8xBW
6xBW

Bent over barbell rows:

16x60 kg
12x80 kg
10x100 kg
2x8x120 kg

Bent over dumbbell side laterals:

12x10 kg
12x14 kg
12x16 kg
2x8x20 kg

Nautilus machine rows:

12x50 kg
12x73 kg
3x10x77 kg

Face pulls:

12x55 kg
12x64 kg
2x8x68 kg

Behind the neck cable pulldowns:

20x68 kg
16x68 kg
12x68 kg

Front cable pulldowns:

12x68 kg
12x77 kg
12x86 kg

Straight arms pushdowns:

16x55 kg
3x12x64 kg

Dumbbell curls:

8x12 kg
8x14 kg
8x18 kg
2x8x20 kg

Dumbbell hammer curls:

8x14 kg
8x16 kg
8x18 kg
2x8x20 kg