This document outlines a 16-week shoulder, forearm, and trap workout program. It consists of 3 sets of 6-8 repetitions for certain exercises on some weeks, and 2 sets of 8-15 repetitions and 3 sets of 6-10 repetitions for other exercises on other weeks, rotating through different exercises over the 16-week period.

1. WEEKS Shoulder/forearm/Trap WORKOUT
3 set 6-8 2 set 8-15 3 set 6-8 3 set 6-10 3 set 6-10 3 set 6-8 2 set 8-15 3 set 6-8 3 set 6-10 3 set 6-10
Shld Pres Revrs Crl Shrugs Frnt Raise lat raise Shld Pres Revrs Crl Shrugs Frnt Raise lat raise
Week 1 Week 9
Week 2 Week 10
Week 3 Week 11
Week 4 Week 12
Week 5 Week 13
Week 6 Week 14
Week 7 Week 15
Week 8 Week 16