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3D delts, building the caps. ~80 min lifting + finisher. Last set of every exercise goes to failure.

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Warm-up (10 min): 5 min easy cardio, band pull-aparts, arm circles, 2 light sets of shoulder press.

Workout

# Exercise Sets × reps Rest
1 Seated dumbbell shoulder press 4 × 6–10 2 min
2 1-arm cable lateral raise 4 × 12–15 each 60 s
3 Dumbbell lateral raise 3 × 15–20 + drop set 60 s
4 Machine high row 3 × 10–12 90 s
5 Rear delt cable fly 4 × 15 60 s
6 Lean-away lateral raise 2 × 12 each 45 s
7 Plank + ab wheel (superset) 3 × 45 s / 10 60 s

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Finisher: lateral raise 21s × 2 rounds (7 bottom half, 7 top half, 7 full; ~3–4 kg) · 20 min incline walk (not stairs: it's the day after legs)

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How to do it

1 · Seated dumbbell shoulder press

2 · 1-arm cable lateral raise

3 · Dumbbell lateral raise

4 · Machine high row

5 · Rear delt cable fly

6 · Lean-away lateral raise

7 · Plank + ab wheel