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@az_10.vaskut: #борьба #wrestling #глобальныерекомендации

AZ10🍾
AZ10🍾
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Region: US
Friday 27 February 2026 07:28:31 GMT
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user26132611367586
тгк:🥷Генерал Тут🥷🏻 :
Ебаный ты ишак😂 или дальше кури гарик
2026-02-28 09:43:09
12
sabik_60
sabik#PULYA👣 :
возвращайся 🤗🤗
2026-02-27 10:03:48
1
agamovv.05
𝐀 g a m o v :
Я там 3 года был, хочу обратно 😔
2026-03-01 14:03:57
4
kar.ser161
6SER_MMA1 :
хочу вернуться в борьбу
2026-02-27 20:37:58
5
846278283esc
.. :
@extrim_95
2026-03-01 05:57:13
1
nevzonedostypaa
все понял :
@a
2026-04-09 17:47:08
0
himvkchuxjfhkhv
T :
@M
2026-05-13 18:55:45
0
henndsx
vanotigrrr :
🥰🥰🥰
2026-04-15 03:00:42
0
nurlan______91
nurlan_91_ :
🖤
2026-02-27 11:31:31
0
nikitgzz
N.vylkv0 :
🥺🤼
2026-05-17 10:36:12
1
_mmdvaa11
Фатима :
🥰🥰
2026-03-01 10:41:23
1
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🔥 BOULDER SHOULDERS 🔥 SUPERSET 1 🦍 Military Press (3-4 x 8-10): Stay seated and explosively drive the heavy barbell straight up to build raw, foundational shoulder mass. 🚀 Seated DB Front Raise (3-4 x 10-12): Grab the dumbbells and smoothly raise them straight up to isolate and cap out the anterior deltoids.  SUPERSET 2 ⚔️ Z-Press (3-4 x 8-10): Sit flat on the floor to eliminate all leg drive and strictly press the barbell, forcing extreme core stabilization and shoulder strength. 🦅 Kneeling Alternating Lateral Raises (3-4 x 10-12/arm): Drop to your knees to kill momentum and alternately sweep the dumbbells out to isolate the medial delts.  SUPERSET 3 🪓 Upright Rows (3-4 x 10-12): Stand tall and pull the barbell high, leading with your elbows to carve out the upper traps and medial deltoids. ⚡ Kneeling DB Clean to Press (3-4 x 8-10): From a kneeling position, powerfully pull the dumbbells up and drive them overhead to build explosive, core-stabilized power.  SUPERSET 4 🛡️ Kneeling Plate Front Raises (3-4 x 10-12): Stay kneeling and strictly raise the heavy plate to completely exhaust the front caps. 🦇 Front Raise To Openings (3-4 x 10-12): Sweep the dumbbells forward and then open wide to brutally fatigue the anterior and medial delts in one fluid motion.  FINISHER 🌍 Kneeling Halos (3-4 x 10-12/direction): Kneel down and rotate the plate in tight circles around your head to bulletproof your rotator cuffs and build dynamic shoulder mobility.
🔥 BOULDER SHOULDERS 🔥 SUPERSET 1 🦍 Military Press (3-4 x 8-10): Stay seated and explosively drive the heavy barbell straight up to build raw, foundational shoulder mass. 🚀 Seated DB Front Raise (3-4 x 10-12): Grab the dumbbells and smoothly raise them straight up to isolate and cap out the anterior deltoids.  SUPERSET 2 ⚔️ Z-Press (3-4 x 8-10): Sit flat on the floor to eliminate all leg drive and strictly press the barbell, forcing extreme core stabilization and shoulder strength. 🦅 Kneeling Alternating Lateral Raises (3-4 x 10-12/arm): Drop to your knees to kill momentum and alternately sweep the dumbbells out to isolate the medial delts.  SUPERSET 3 🪓 Upright Rows (3-4 x 10-12): Stand tall and pull the barbell high, leading with your elbows to carve out the upper traps and medial deltoids. ⚡ Kneeling DB Clean to Press (3-4 x 8-10): From a kneeling position, powerfully pull the dumbbells up and drive them overhead to build explosive, core-stabilized power.  SUPERSET 4 🛡️ Kneeling Plate Front Raises (3-4 x 10-12): Stay kneeling and strictly raise the heavy plate to completely exhaust the front caps. 🦇 Front Raise To Openings (3-4 x 10-12): Sweep the dumbbells forward and then open wide to brutally fatigue the anterior and medial delts in one fluid motion.  FINISHER 🌍 Kneeling Halos (3-4 x 10-12/direction): Kneel down and rotate the plate in tight circles around your head to bulletproof your rotator cuffs and build dynamic shoulder mobility.
Tulis “Amin 🙏” kalau kamu mahu keluarga sentiasa dilindungi. #吉隆坡天后宫 #湄洲妈祖 #Mazu #大马华人 #Malaysia
Tulis “Amin 🙏” kalau kamu mahu keluarga sentiasa dilindungi. #吉隆坡天后宫 #湄洲妈祖 #Mazu #大马华人 #Malaysia

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