Upper body training

I'll never forget the way Sjaak headed home like a bolt of lighting on his female bike only to drown his phone in water moments later :)))

Bent over barbell rows:

12x60 kg
8x80 kg
8x100 kg
2x8x120 kg
8x100 kg
2x6x100 kg - from the ground each rep

Front plate raises:

2x8x20 kg
2x8x30 kg

Incline dumbbell presses (15 degrees):

12x32 kg
12x34 kg
10x36 kg

Seated dumbbell lateral raises:

3x12x12 kg

Dumbbell curls:

8x12 kg
8x14 kg
8x16 kg
6x18 kg
6x20 kg
6x22 kg
6x26 kg

Dumbbell hammer curls:

8x14 kg
8x16 kg
6x18 kg
6x20 kg
6x22 kg
6x24 kg

Nautilus machine rows:

12x50 kg
3x8x77 kg

Triceps pushdowns:

12x68 kg
12x86 kg
12x94 kg
12x109 kg
8x114 kg
8x124 kg

Scott bench curls:

12x15 kg
12x20 kg
2x12x25 kg

Straight arms pushdowns (extended pulley):

12x25 kg
3x12x35 kg

Behind the neck cable pulldowns:

12x59 kg
12x68 kg
2x8x73 kg

Neck raises:

12xBW + 5 kg
3x8xBW + 10 kg