Day 12 - Heavy Shoulders

The final day of Heavy Week

6am

- DB Shoulder Press
          - 3 Sets of 12, 8, 8 reps - 40, 45, 40lbs
          - 1 Drop set of 12 reps - 20lbs

- Side Lateral Raise
          - 3 Sets of 13, 12, 12 reps - 8, 10, 15lbs
          - Triple drop set - 10, 8, 5lbs

SUPERSET
- Front Raise
          - 3 Sets of 14, 12, 10 reps - 10, 12, 15lbs
- Upright Cable Row
          - 3 Sets of 10 reps - 100lbs

- Side Plank - 30 Secs
- Plank - 30 Secs

- Seated Calf Raise
          - 4 Sets of 15 reps - 220, 240, 240, 240lbs

- Abdominal
          - 1 Set of 15 reps - 110lbs