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Shailey and Sammy CollierShailey and Sammy Collier
/30 Day Advanced Prog.

W4/D3 Shoulders

5.0|45 min
SHOULDERS: DB LATERAL RAISE: - 1 light warm-up sets 15 reps - 3 sets increasing weight each set 8-12 reps - 2 HEAVY sets 5-8 reps **super set each set with resistance band lateral raise, pulse reps at the top half of the motion** DB HAMMER FRONT RAISE: - 5 sets increasing weight each set 6-10 reps **drop set each set w/static reps to failure** DB SHOULDER PRESS: - 3 sets increasing weight each set 8-12 reps - 2 HEAVY sets 5-8 reps each arm **drop set each set with Arnold press to failure** SIDE CABLE ROTATION(CABLE PLACED AT WAIST HEIGHT TARGETING REAR DELTS) : - 3 sets increasing weight each set 8-12 reps - 2 heavy sets 5-8 reps **drop set each set 1x to failure, minimum 5 reps each arm** CABLE HIGH PULL: - 3 sets to failure STANDING BARBELL STRICT PRESS: - 2 sets increasing weight each set 8-12 reps *no more than 60 seconds rest in between sets. - 2 HEAVY sets 6-8 reps **no more than 90 seconds in between each set** **drop set the 4th set 3x back to the original weight. Rep each drop to failure**

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