Split Program

Week 1 / 5 / 9 / 13

Reps 12

Weight 70% 1RM

Week 2 / 6 / 10 / 14

Reps 10

Weight 75% 1RM

Week 3 / 7 / 11 / 15

Reps 8

Weight 80% 1RM

Week 4 / 8 / 12 / 16

Reps 6

Weight 85% 1RM

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Exercises

Tri Set x3

Pull Up

Seated Rows

Dumbbell Row

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Tri Set x3

Hammer Curl

Incline Biceps Curl

Cable Curl

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Tri Set x3

Parallel Bar Dip

Cable Pushdown

Tricep Pushup

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