Flippers and partials

Atlanta
2025/12/31 Edited to

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1️⃣Smith Machine Glute Bridge (3–2–1 tempo) 4×20 Rest: 30–40 sec 2️⃣ Frog Pumps 2×30 Rest: 30 sec 3️⃣ Cable Hip Abductions 3×25 + 10 pulses Rest: 30 sec 4️⃣ Cable Glute Kickbacks — DROP SET • 15 full reps • 10 top partials • 15 sec rest Repeat ×3 5️⃣ TRX Glute Bridge •2–3 set
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Just a moment for the shoulders. My shoulder routine ☐ Seated DB Shoulder Press — 3×10–12 • Cue: Stop short of lockout ☐ DB Lateral Raise — 4×15–20 • Last set: partials to failure ☐ Arnold Press — 4×10 ☐ Upright Cable Row (wide grip) — 3×12 ☐ Face Pulls — 3×15–20 #shoulderday
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Learn with me ✨🫶
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UPPER PUSH A (CHEST + SHOULDERS + TRICEPS) Goal: Upper-chest fullness, capped delts ☐ Incline Smith Press — 4×8–10 • Cue: Elbows 45°, slow descent ☐ Seated DB Shoulder Press — 3×10–12 • Cue: Stop short of lockout ☐ Cable Low-to-High Fly — 4×12–15 ☐ DB Lateral Raise — 4×15–20 • Las
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A glute exercise i never skip 🍑
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UPPER PUSH A (CHEST + SHOULDERS + TRICEPS) Goal: Upper-chest fullness, capped delts ☐ Incline Smith Press — 4×8–10 • Cue: Elbows 45°, slow descent ☐ Seated DB Shoulder Press — 3×10–12 • Cue: Stop short of lockout ☐ Cable Low-to-High Fly — 4×12–15 ☐ DB Lateral Raise — 4×15–20 • Las
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GLUTES WORKOUT 4 exercises 🤍
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UPPER PUSH A (CHEST + SHOULDERS + TRICEPS) Goal: Upper-chest fullness, capped delts ☐ Incline Smith Press — 4×8–10 • Cue: Elbows 45°, slow descent (10th rep 20 lbs) ☐ Seated DB Shoulder Press — 3×10–12 • Cue: Stop short of lockout ☐ Cable Low-to-High Fly — 4×12–15 ☐ DB Lateral Raise
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A close-up, low-light selfie of a person with blonde hair, overlaid with the title 'PROS & CONS Nightshift as an CVICU aide in nursing school'. The Lemon8 logo and username '@allygoen' are visible.
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