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Arte Sacra

@artesacra

3 days ago

Photo by Arte Sacra on October 13, 2026. May be an image of boat, lake, cloud and text.

Photo by Arte Sacra on October 13, 2026. May be an image of gown, dress and text.

Photo by Arte Sacra on October 13, 2026. May be an image of gown, dress and text.

Photo by Arte Sacra on October 13, 2026. May be an image of gown, dress and text.

Photo by Arte Sacra on October 13, 2026. May be an image of gown, dress and text.

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Posted On: October 13th 2026, 02:40 pm

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“Lithuania will disappear.” “We will destroy you.” “On your knees.” Over the past few weeks, Russian officials and state propagandists have unleashed a barrage of threats against European countries as drones, suspected sabotage and airspace violations put NATO increasingly on edge.

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No fancy reel just straight EXTENDED SET 🔥

The goal here is simple: extend the set past where you would normally stop.

1️⃣ Band + DB lateral raises → aim heavy enough to get about 10 reps. The band adds extra tension as you raise up but also adds tension on you lower. So don’t let the band just pull you down. Result against it.

2️⃣Drop the band → DB laterals → failure
You are keeping same dumbbell weight but you are getting rid of the band so rep these out till failure.

3️⃣ Drop the DBs → band top 1/4-rep pulses → failure
These are a staple for me. They may feel easy at first, but because you are pulsing and not ever lower they start to burn quick. I also utilize rest/pause for the partials. Rest for 5-10 secs and keep going. I get anywhere from 20-30reps for these depending which set I’m on. Make them burn.

Each change allows you to keep the set going. And those final pulses may be a shorter range, but there’s no break in tension, just constant tension at peak contraction. I’m using the lightest band. These will burn but keep going through the burn. Your shoulders will thank me later.

One set. A LOT of work.

Wish I could train you every day?? I can! Comment PLAN and try a week out with me on me. 💪🏼

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