@ahmedal0066: #طرابلس_ليبيا #طرابلس_ليبيا

🅰️hmed🏇🏿

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Thursday 18 June 2026 22:35:46 GMT

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امونة امونة :

افتح تنزيل plz

2026-07-18 20:10:06

1

user5198775031575 :

ياطيب يا٧سل

2026-07-22 20:55:25

1

Moayed :

والله نتعاملو ب نيه معاهم كلهم ومديرين مواقف تعرف لله مش ليهم لكن ضروناا وسحروناا وبيفسدولنا حياتنا ربي يشبح فيهم

2026-07-17 14:24:19

0

عُمَرْ :

🫡

2026-06-20 05:34:36

0

Moh Gabl :

🖤🖤🖤

2026-06-19 21:54:02

0

user5198775031575 :

😘😘😘

2026-07-22 20:54:59

1

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Another day another orders ✨🙏🏻

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🔥 DUMBBELL BOULDER SHOULDERS 💪🏼 Want to build wide, capped, 3D shoulders but only have access to dumbbells? You can absolutely fry all three heads of the deltoid with just a bench and some iron. 😤 We are running 3 brutal supersets today. Start with a heavy, compound dumbbell press to build raw mass, then immediately grab a lighter pair of dumbbells for strict isolation to maximize the pump. Let’s get to work! 🚀 SUPERSET 1: CONSTANT TENSION & MOBILITY 💥 Iso-Hold Alternating Press (3-4 x 8-10/arm): Keep one dumbbell locked out overhead while the other arm presses. This constant time under tension will set your shoulders on fire right out of the gate. 🌍 Around-the-Worlds (3-4 x 10-12): Keep a slight bend in your elbows and sweep the lighter dumbbells from your hips all the way overhead to challenge your shoulder mobility and hit every angle. SUPERSET 2: ROTATIONAL STRENGTH & REAR DELTS 🚀 Arnold’s (3-4 x 8-10): Start with your palms facing you, then rotate and press the weight up. This classic mass builder is incredible for targeting both the front and side delts simultaneously. 🦅 Reverse Flies (3-4 x 12-15): Hinge forward and sweep the dumbbells out to the sides, squeezing your shoulder blades together to carve out those stubborn rear delts. SUPERSET 3: NEUTRAL POWER & FRONT DELT BURN 🛡️ Neutral Grip Press (3-4 x 8-10): Pressing with your palms facing each other protects the shoulder joint while allowing you to push heavy weight overhead. 🔥 Front Raises (3-4 x 12-15): Keep your arms straight and lift the dumbbells to eye level to completely isolate and burn out the anterior delts. Drop a 💪🏼 in the comments if you are adding this to your next shoulder day! 👇

🔥 DUMBBELL BOULDER SHOULDERS 💪🏼 Want to build wide, capped, 3D shoulders but only have access to dumbbells? You can absolutely fry all three heads of the deltoid with just a bench and some iron. 😤 We are running 3 brutal supersets today. Start with a heavy, compound dumbbell press to build raw mass, then immediately grab a lighter pair of dumbbells for strict isolation to maximize the pump. Let’s get to work! 🚀 SUPERSET 1: CONSTANT TENSION & MOBILITY 💥 Iso-Hold Alternating Press (3-4 x 8-10/arm): Keep one dumbbell locked out overhead while the other arm presses. This constant time under tension will set your shoulders on fire right out of the gate. 🌍 Around-the-Worlds (3-4 x 10-12): Keep a slight bend in your elbows and sweep the lighter dumbbells from your hips all the way overhead to challenge your shoulder mobility and hit every angle. SUPERSET 2: ROTATIONAL STRENGTH & REAR DELTS 🚀 Arnold’s (3-4 x 8-10): Start with your palms facing you, then rotate and press the weight up. This classic mass builder is incredible for targeting both the front and side delts simultaneously. 🦅 Reverse Flies (3-4 x 12-15): Hinge forward and sweep the dumbbells out to the sides, squeezing your shoulder blades together to carve out those stubborn rear delts. SUPERSET 3: NEUTRAL POWER & FRONT DELT BURN 🛡️ Neutral Grip Press (3-4 x 8-10): Pressing with your palms facing each other protects the shoulder joint while allowing you to push heavy weight overhead. 🔥 Front Raises (3-4 x 12-15): Keep your arms straight and lift the dumbbells to eye level to completely isolate and burn out the anterior delts. Drop a 💪🏼 in the comments if you are adding this to your next shoulder day! 👇

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