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Peachy Glutes & Boulder Shoulders

Glutes & Shoulder Workouts - Janae Fichera
JANAE FICHERA

MUSCLE GROUP:
Shoulders
Glutes

PRE WORKOUT STACK:
1 scoop Sour Gummy Stim
1 scoop Rainbow Candy Stim Free
1/2 scoop Creatine

WORKOUT:

1- Dumbbell Arnold Press (4 sets x 12 reps, 1 minute rest between sets)
2- Smith Machine Reverse Lunges (4 sets x 12 reps each leg, 1 minute rest between sets)

Super Sets
3- a) Dumbbell Lateral Raises (12 reps, no rest)
b) Dumbbell Romain Deadlift (12 reps, 1 minute rest, start superset over again, 4 sets
total)
4- a) Dumbbell Front Raise (12 Reps, no rest)
b) EZ Bar Upright Row (12 reps, 1 minute rest, start superset over again, 4 sets total)

5- Barbell or EZ Bar Hip Thrust (3 sets, 12 reps, 1 minute rest between sets)

Burnout Set
6- a) Cable Glute Kickback (20 reps each leg, no rest)
b) Dumbbell Around the World (10 reps, 1 minute rest, 2 sets total)

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