2016 12 Weeks Out
Week 12 Full Shoulder Workout (open)

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12 Weeks Out Workout
HAMMER STRENGTH SHOULDER PRESS
SET 1: 20 reps
SET 2: 15 reps
SET 3: 10 reps & 5 partial reps
SET 4: 8 reps & 5 partial reps
SET 5: 10 reps
*rest 60-75 seconds in between sets

MACHINE LATERAL FLY
SET 1: 20 reps
SET 2: 15 reps
SET 3: 10 reps, & Static hold 5 reps on ea arm
SET 4: 10 reps, & Static hold 5 reps on ea arm
SET 5: 10 reps, & Static hold 5 reps on ea arm
*rest 60-75 seconds in between sets

DB FRONT RAISE
SET 1: 10 reps each arm
SET 2: 10 reps each arm, & Static hold 5 reps on ea arm
SET 3: 10 reps each arm, & Static hold 5 reps on ea arm
SET 4: 10 reps each arm, & Static hold 5 reps on ea arm
SET 5: 10 reps each arm, & Static hold 5 reps on ea arm
*rest 60-75 seconds in between sets

DB BENT OVER REAR DELT FLY
SET 1: 20 reps
SET 2: 15 reps
SET 3: 15 reps, drop set 10 reps
SET 4: 15 reps, drop set 10 reps
*rest 60-75 seconds in between sets

FST-7 MACHINE REAR DELT FLY
SET 1: 15 reps
SET 2: 12 reps
SET 3: 12 reps
SET 4: 12 reps
 SET 5: 12 reps
SET 6: 12 reps
SET 7: 12 reps
*rest 20-30 seconds in between sets.

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