bodybuilding.com combines steady cardio& HIIT cycles
Wk1: 8-10repsx3. On set 1&2 try to go to failure
Wk 5-6. 12-15x3 add 2x reps at the end of every set
Wk 9-12 8-10x3 same as wk5-6 but do a variant like a different grip etc
Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.