3 sets
Set 1 24 alternating shoulder front raises, immediately follow with 10 full rep into 1/2 rep lateral raises (1 rep = 1full range of motion rep into 1/2 rep)
Set 2 20 alternating shoulder front raises, immediately follow with 10 full rep into 1/2 rep lateral raises (1 rep = 1full range of motion rep into 1/2 rep)
Set 3 20 alternating shoulder front raises, immediately follow with 10 full rep into 1/2 rep lateral raises (1 rep = 1full range of motion rep into 1/2 rep)

Note: Increase weight for sets 3-4 on the front raises. You can use a different weight for the front raises, but use a light weight for the lateral raises. ON THE LATERAL RAISES - one rep = one rep all the way up as usual immediately followed by 1/2 rep or not all the way up but stoping halfway and back down. Refer to video. Rest 90 seconds between sets.