Upper body training

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Military presses:

2x8x50 kg
5x70 kg
5x80 kg
2x3x90 kg
2x90 kg

Incline dumbbell presses (30 degrees):

10x32 kg
8x36 kg
6x40 kg
5x48 kg
7x52 kg
6x52 kg

Front cable pulldowns:

8x82 kg
8x91 kg
8x100 kg
10x109 kg
8x100 kg

Nautilus machine shrugs:

8x120 kg
8x160 kg
2x8x180 kg

Crucifix holds:

12 kg kettlebell for approx. 20 seconds - left shoulder is fucked so no point in being a hero

Dumbbell hammer curls:

6x14 kg
6x16 kg
6x20 kg
6x22 kg

Seated cable rows (close grip):

8x91 kg
12x105 kg
2x12x114 kg

Neck raises:

8xBW
8xBW + 5 kg
8xBW + 10 kg
8xBW + 15 kg
2x8xBW + 20 kg

Lying leg raises:

12xBW
3x8xBW + 8kg