Upper body training

Military presses:

3x6x50 kg
5x70 kg
5x80 kg
4x90 kg - equals PR?
2x3x70 kg - speed

Push presses:

5x100 kg

Hammer chins:

3x8xBW
6xBW
5xBW

Incline dumbbell presses (30 degrees):

10x28 kg
8x36 kg
8x40 kg
6x48 kg
5x52 kg - like Frank said, 4 is not a number :))

Cable rows:

12x96 kg
10x105 kg

Behind the neck strict presses:

8x40 kg
6x50 kg
8x55 kg
8x50 kg

Crucifix holds:

10 kg dumbbells for 42 seconds

Lying leg raises:

16xBW
8xBW + 8 kg
2x8xBW + 10 kg

Neck raises:

16xBW
12xBW + 5 kg
12xBW + 10 kg
12xBW + 15 kg
10xBW + 15 kg

Dumbbell curls:

6x14 kg
6x18 kg
6x22 kg
6x24 kg
6x26 kg

Hammer dumbbell curls:

6x16 kg
2x6x20 kg

Nautilus machine shrugs:

12x80 kg
6x8x120 kg

Front cable pulldowns (wide grip):

12x73 kg
12x86 kg
12x91 kg