Upper body training

Standing dumbbell presses (paused):

8x20 kg
8x26 kg
8x30 kg
2x6x34 kg

Seated dumbbell presses (paused):

8x38 kg

Cable pulldowns:

12x81 kg
10x105 kg
10x114 kg
8x124 kg
8x114 kg

Incline bench press:

8x55 kg
8x75 kg
8x85 kg
5x100 kg
2x5x110 kg
5x100 kg

T-bar rows (paused):

8x60 kg
2x8x80 kg
2x8x100 kg

Barbell shrugs:

12x60 kg
12x100 kg
2x10x130 kg

Nautilus machine shrugs:

12x120 kg
2x12x150 kg

Dumbbell shrugs:

12x34 kg
12x38 kg
12x40 kg

Dumbbell curls:

6x16 kg
6x20 kg
2x6x22 kg

Cable side raises:

8x18 kg
2x8x23 kg
8x27 kg
8x23 kg

Inverted sit-ups:

12xBW
10xBW + 5 kg