Upper body training

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Military presses:

8x50 kg
6x50 kg
5x70 kg
3x5x80 kg
6x70 kg

Front cable pulldowns:

10x82 kg
10x91 kg
10x96 kg
8x109 kg

Incline dumbbell presses (30 degrees):

8x30 kg - 45 degrees
8x36 kg
6x40 kg
6x48 kg
6x52 kg

Nautilus machine rows:

10x60 kg
3x10x77 kg

Close grip bench press:

8x60 kg
8x80 kg
5x100 kg
2x5x120 kg

Nautilus machine shrugs:

16x80 kg
10x120 kg
8x150 kg
8x180 kg
8x200 kg

Dumbbell curls:

6x16 kg
6x20 kg
2x6x24 kg

Neck raises:

12xBW + 5 kg
10xBW + 10 kg
2x8xBW + 15 kg

Inverted sit-ups:

4x8xBW