Upper body training

Push presses:

2x8x50 kg
8x70 kg
6x90 kg
4x100 kg
5x100 kg

Bench presses:

8x60 kg
8x90 kg
6x110 kg
5x130 kg
4x140 kg
1x150 kg

Hammer chins:

8xBW
3x8xBW + mini bands

Incline dumbbell presses (30 degrees):

8x32 kg
6x40 kg
5x48 kg
8x40 kg

Face pulls:

8x55 kg
12x69 kg
12x77 kg

Dumbbell curls:

20x14 kg
12x16 kg
12x20 kg
12x22 kg
12x24 kg

Hammer curls:

20x14 kg
12x18 kg
2x12x22 kg

Barbell shrugs:

20x60 kg
12x80 kg
12x100 kg
2x12x120 kg