Vegeta Arms Focus

I am not a trainer so if you're going to try my program keep that in mind I might have no idea what I'm doing.  I didn't put any notes in there because I'm lazy and the reps don't change on this again because I'm lazy but ideally I would do different Rep ranges around two to three months into the program so if you're doing 8 to 15 for the first couple months maybe go 6 to 10 after that

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Week 17

Week 18

Ab Wheel

Pull

Modified Dragon Fly

Push

Deficit Handstand Push Up

Lu Raise

Hammer Curl (Dumbbell)

Barbell Roll Up

Landmine Twist

Farmer's Walk (Weighted)

bro/fun

Decline Sit Up (Weighted)

Jefferson Curl

bridge push up

Neck Curl

Hanging Leg Raise Weighted

pelican curl

ring tricep extension

Skin The Cat

Back Lever

Front Lever

L Sit

Bro/ Fun

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