.program-header {
    text-align: center;
    margin-bottom: 40px;
  }

  .program-title {
    font-size: 2.8rem;
    font-weight: 900;
    background: linear-gradient(to right, #f27121, #e94057);
    -webkit-background-clip: text;
    -webkit-text-fill-color: transparent;
    margin-bottom: 10px;
    text-transform: uppercase;
    letter-spacing: 2px;
  }

  .program-subtitle {
    font-size: 1.8rem;
    font-weight: 600;
    margin-bottom: 5px;
  }

  .program-tagline {
    font-size: 1.1rem;
    opacity: 0.9;
    font-style: italic;
  }
 .shoulder-importance {
    font-family: 'Montserrat', sans-serif;
    max-width: 800px;
    margin: 30px auto;
    color: #333;
  }
  
  .section-title {
    font-size: 2.5rem;
    font-weight: 900;
    text-align: center;
    line-height: 1.1;
    margin-bottom: 40px;
    text-transform: uppercase;
    color: #222;
    letter-spacing: 1px;
  }
  
  .importance-content {
    display: grid;
    grid-template-columns: 1fr 1fr;
    gap: 25px;
    margin-bottom: 40px;
  }
  
  .importance-card {
    background: white;
    padding: 25px;
    border-radius: 10px;
    box-shadow: 0 5px 15px rgba(0,0,0,0.08);
  }
  
  .importance-card h3 {
    color: #e74c3c;
    font-size: 1.4rem;
    margin-top: 0;
  }
  
  .divider {
    height: 3px;
    background: linear-gradient(to right, #e74c3c, #f39c12);
    width: 50px;
    margin: 15px 0;
  }
  
  .problem-section {
    background: #f8f9fa;
    padding: 25px;
    border-radius: 10px;
    margin-bottom: 30px;
    border-left: 4px solid #e74c3c;
  }
  
  .problem-section h3 {
    color: #2c3e50;
    font-size: 1.3rem;
    margin-top: 0;
  }
  
  .muscle-heads {
    display: flex;
    justify-content: space-between;
    margin: 20px 0;
  }
  
  .head-card {
    text-align: center;
    flex: 1;
    padding: 15px;
  }
  
  .head-icon {
    color: #e74c3c;
    font-size: 1.5rem;
    margin-bottom: 5px;
  }
  
  .warning-text {
    font-style: italic;
    background: #fff8e1;
    padding: 10px;
    border-left: 3px solid #f39c12;
  }
  
  .solution-box {
    background: linear-gradient(135deg, #1a1a2e, #16213e);
    color: white;
    padding: 30px;
    border-radius: 10px;
  }
  
  .solution-box h3 {
    color: #f39c12;
    font-size: 1.5rem;
    margin-top: 0;
  }
  
  .highlight {
    color: #f39c12;
    font-weight: 700;
  }
  
  .solution-answer {
    background: rgba(255,255,255,0.1);
    padding: 20px;
    border-radius: 8px;
    margin-top: 20px;
  }
  
  .cta-button {
    background: linear-gradient(to right, #e74c3c, #f39c12);
    color: white;
    text-align: center;
    padding: 15px;
    border-radius: 5px;
    font-weight: 700;
    margin-top: 20px;
    cursor: pointer;
    transition: transform 0.3s;
    text-transform: uppercase;
    letter-spacing: 1px;
  }
  
  .cta-button:hover {
    transform: translateY(-3px);
    box-shadow: 0 5px 15px rgba(231, 76, 60, 0.4);
  }
  
  @media (max-width: 768px) {
    .importance-content {
      grid-template-columns: 1fr;
    }
    
    .muscle-heads {
      flex-direction: column;
    }
    
    .section-title {
      font-size: 2rem;
    }
  }
.container {
      max-width: 900px;
      margin: 0 auto;
      background: #fff;
      padding: 35px;
      border-radius: 12px;
      box-shadow: 0 6px 15px rgba(0, 0, 0, 0.1);
    }

    header {
      text-align: center;
      margin-bottom: 25px;
    }

    header h1 {
      font-size: 28px;
      color: #c0392b;
      margin: 10px 0;
      font-weight: bold;
      text-transform: uppercase;
      letter-spacing: 1px;
    }

    header p {
      font-size: 14px;
      color: #7f8c8d;
      margin: 5px 0;
    }

    h2 {
      font-size: 20px;
      color: #c0392b;
      border-bottom: 2px solid #e74c3c;
      padding-bottom: 5px;
      margin-top: 25px;
      margin-bottom: 15px;
    }

    p {
      font-size: 16px;
      margin: 12px 0;
    }

    .highlight {
      background-color: #f8e9d7;
      padding: 2px 6px;
      border-radius: 3px;
      font-weight: bold;
      color: #c0392b;
    }

    .tip {
      font-style: italic;
      background-color: #f8f9ff;
      border-left: 4px solid #3498db;
      padding: 15px 20px;
      margin: 20px 0;
      color: #3498db;
      border-radius: 0 8px 8px 0;
    }

    .warning {
      background-color: #fff8e1;
      border-left: 4px solid #f39c12;
      padding: 15px 20px;
      margin: 20px 0;
      color: #e65100;
      font-size: 15px;
      border-radius: 0 8px 8px 0;
    }

    table {
      width: 100%;
      border-collapse: collapse;
      margin: 25px 0;
      font-size: 15px;
    }

    table th, table td {
      border: 1px solid #ddd;
      padding: 10px;
      text-align: left;
    }

    table th {
      background-color: #f8e9d7;
      color: #c0392b;
    }

    table td {
      background-color: #fdfcf9;
    }

    ul {
      margin: 10px 0;
      padding-left: 20px;
    }

    li {
      margin: 6px 0;
      line-height: 1.5;
    }
 .workout-program {
    font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
    max-width: 900px;
    margin: 0 auto;
    padding: 20px;
    color: #333;
  }

  .program-intro h1 {
    text-align: center;
    color: #e74c3c;
    font-size: 2.2rem;
    margin-bottom: 30px;
    text-transform: uppercase;
  }

  .science-box {
    background: #f8f9fa;
    padding: 20px;
    border-radius: 10px;
    margin-bottom: 30px;
  }

  .science-box h3 {
    text-align: center;
    color: #2c3e50;
    margin-top: 0;
  }

  .science-grid {
    display: grid;
    grid-template-columns: repeat(3, 1fr);
    gap: 20px;
    margin-top: 20px;
  }

  .science-card {
    text-align: center;
    padding: 15px;
    background: white;
    border-radius: 8px;
    box-shadow: 0 3px 10px rgba(0,0,0,0.05);
  }

  .science-icon {
    font-size: 2rem;
    margin-bottom: 10px;
  }

  .program-rules {
    background: #e8f4f8;
    padding: 20px;
    border-radius: 10px;
    margin-bottom: 30px;
  }

  .program-rules h2 {
    color: #2980b9;
    margin-top: 0;
  }

  .program-rules ul {
    padding-left: 20px;
  }

  .program-rules li {
    margin-bottom: 10px;
    line-height: 1.5;
  }

  .schedule-tables {
    margin-bottom: 30px;
  }

  .schedule-tables h2 {
    color: #e74c3c;
    text-align: center;
    margin-bottom: 20px;
  }

  .exercise-schedule {
    margin-bottom: 25px;
  }

  .exercise-name {
    color: #2c3e50;
    font-size: 1.3rem;
    margin-bottom: 10px;
    padding-left: 10px;
    border-left: 4px solid #e74c3c;
  }

  table {
    width: 100%;
    border-collapse: collapse;
    background: white;
    box-shadow: 0 2px 5px rgba(0,0,0,0.05);
  }

  th, td {
    padding: 12px 15px;
    text-align: center;
    border-bottom: 1px solid #eee;
  }

  th {
    background: #2c3e50;
    color: white;
  }

  tr:nth-child(even) {
    background: #f9f9f9;
  }

  .training-tips {
    display: grid;
    
  }

  .tip-card {
    background: white;
    padding: 15px;
    border-radius: 8px;
    box-shadow: 0 3px 10px rgba(0,0,0,0.05);
    border-top: 3px solid #f39c12;
  }

  .tip-card h3 {
    color: #e74c3c;
    margin-top: 0;
  }

  @media (max-width: 768px) {
    .science-grid, .training-tips {
      grid-template-columns: 1fr;
    }

    
    .program-intro h1 {
      font-size: 1.8rem;
    }
  }
.workout-plan {
    background: white;
    padding: 20px;
    border-radius: 10px;
    box-shadow: 0 3px 10px rgba(0,0,0,0.08);
  }

  .workout-plan h2 {
    color: #2c3e50;
    text-align: center;
    margin-top: 0;
    margin-bottom: 25px;
    font-size: 1.5rem;
  }
.exercise {
    margin-bottom: 20px;
    padding-bottom: 15px;
    border-bottom: 1px solid #eee;
  }

  .exercise:last-child {
    border-bottom: none;
  }

  .exercise-header {
    display: flex;
    align-items: center;
    margin-bottom: 10px;
  }

  .exercise-number {
    background: #2c3e50;
    color: white;
    width: 25px;
    height: 25px;
    border-radius: 50%;
    display: flex;
    align-items: center;
    justify-content: center;
    margin-right: 10px;
    font-size: 0.9rem;
  }

  .exercise h3 {
    margin: 0;
    font-size: 1.2rem;
    color: #2c3e50;
  }

  .exercise-details {
    display: flex;
    justify-content: space-between;
    margin-left: 35px;
    font-weight: 500;
  }

  .exercise-note {
    background: #f8f9fa;
    padding: 10px 15px;
    border-radius: 5px;
    margin-top: 10px;
    margin-left: 35px;
    font-size: 0.9rem;
    color: #555;
    border-left: 3px solid #f39c12;
  }
.training-day {
    font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
    max-width: 800px;
    margin: 0 auto;
    padding: 20px;
    color: #333;
  }
.delt-day-off {
    font-family: 'Montserrat', sans-serif;
    max-width: 800px;
    margin: 0 auto;
    padding: 25px;
    background: #f8f9fa;
    border-radius: 15px;
    box-shadow: 0 5px 15px rgba(0,0,0,0.05);
  }
.header-section {
    text-align: center;
    margin-bottom: 30px;
  }

  .program-title {
    color: #e74c3c;
    font-size: 2rem;
    margin-bottom: 20px;
    text-transform: uppercase;
  }

  .focus-section {
    background: white;
    padding: 20px;
    border-radius: 10px;
    box-shadow: 0 3px 10px rgba(0,0,0,0.05);
    max-width: 500px;
    margin: 0 auto;
  }

  .focus-icon {
    font-size: 2.5rem;
    margin-bottom: 10px;
  }

  .focus-title {
    color: #2c3e50;
    margin: 0 0 10px 0;
    font-size: 1.5rem;
  }
.pain-free-training {
    font-family: 'Segoe UI', Roboto, sans-serif;
    max-width: 800px;
    margin: 0 auto;
    padding: 25px;
    background: #f8f9fa;
    border-radius: 15px;
    box-shadow: 0 5px 15px rgba(0,0,0,0.05);
  }
.benefits-card {
    background: white;
    padding: 20px;
    border-radius: 10px;
    display: flex;
    align-items: center;
    margin-bottom: 25px;
    box-shadow: 0 3px 10px rgba(0,0,0,0.05);
    border-left: 4px solid #e74c3c;
  }

  .benefits-icon {
    font-size: 2rem;
    margin-right: 20px;
    color: #e74c3c;
  }

  .benefits-text p {
    font-size: 1.2rem;
    font-weight: 500;
    margin: 0;
    color: #2c3e50;
  }
.key-exercises {
    margin-bottom: 30px;
  }

  .key-exercises h3 {
    color: #2c3e50;
    font-size: 1.3rem;
    margin-bottom: 15px;
    text-align: center;
  }

  .exercises-grid {
    display: grid;
    grid-template-columns: repeat(3, 1fr);
    gap: 20px;
  }

  .exercise-card {
    background: white;
    padding: 20px;
    border-radius: 10px;
    text-align: center;
    box-shadow: 0 3px 10px rgba(0,0,0,0.05);
    transition: transform 0.3s ease;
  }

  .exercise-card:hover {
    transform: translateY(-5px);
  }

  .exercise-icon {
    font-size: 2rem;
    margin-bottom: 10px;
  }

  .exercise-card h4 {
    color: #e74c3c;
    margin-top: 0;
    margin-bottom: 10px;
  }

  .exercise-card p {
    color: #7f8c8d;
    margin: 0;
    font-size: 0.9rem;
  }

  .health-benefits {
    background: white;
    padding: 20px;
    border-radius: 10px;
    margin-bottom: 25px;
    box-shadow: 0 3px 10px rgba(0,0,0,0.05);
  }

  .health-benefits h3 {
    color: #2c3e50;
    font-size: 1.3rem;
    margin-top: 0;
    margin-bottom: 15px;
    text-align: center;
  }

  .benefits-list {
    padding-left: 20px;
  }

  .benefits-list li {
    margin-bottom: 10px;
    position: relative;
    padding-left: 25px;
  }

  .benefits-list li:before {
    content: "✓";
    color: #27ae60;
    position: absolute;
    left: 0;
    font-weight: bold;
  }

  .training-tip {
    background: #e8f4fc;
    padding: 15px 20px;
    border-radius: 10px;
    display: flex;
    align-items: center;
    border-left: 4px solid #3498db;
  }

  .tip-icon {
    font-size: 1.5rem;
    margin-right: 15px;
    color: #3498db;
  }

  .training-tip p {
    margin: 0;
    font-style: italic;
  }
.angle-tips {
    font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
    max-width: 800px;
    margin: 0 auto;
    padding: 25px;
    background: #f8f9fa;
    border-radius: 15px;
    box-shadow: 0 5px 15px rgba(0,0,0,0.05);
  }

  .angle-header {
    text-align: center;
    margin-bottom: 30px;
  }

  .angle-header h2 {
    color: #e74c3c;
    font-size: 1.8rem;
    margin-bottom: 10px;
  }

  .angle-subheader {
    color: #7f8c8d;
    font-size: 1.1rem;
    font-style: italic;
  }

  .angle-visual {
    background: white;
    padding: 20px;
    border-radius: 10px;
    margin-bottom: 25px;
    box-shadow: 0 3px 10px rgba(0,0,0,0.05);
  }

  .angle-comparison {
    display: flex;
    justify-content: space-around;
    align-items: center;
    flex-wrap: wrap;
    gap: 20px;
  }

  .angle-option {
    flex: 1;
    min-width: 200px;
    text-align: center;
    padding: 15px;
    background: #f1f8fe;
    border-radius: 8px;
  }

  .angle-degree {
    font-size: 1.5rem;
    font-weight: bold;
    color: #2c3e50;
    margin-bottom: 5px;
  }

  .angle-desc {
    font-size: 0.9rem;
    color: #7f8c8d;
    margin-bottom: 15px;
  }

  .angle-pros-cons div {
    display: flex;
    align-items: center;
    margin-bottom: 8px;
    font-size: 0.9rem;
  }
.pros {
    color: #27ae60;
  }

  .cons {
    color: #e74c3c;
  }

  .angle-arrow {
    font-size: 1.5rem;
    color: #7f8c8d;
    padding: 0 10px;
  }

  .angle-instruction, .angle-science {
    background: white;
    padding: 20px;
    border-radius: 10px;
    margin-bottom: 20px;
    box-shadow: 0 3px 10px rgba(0,0,0,0.05);
  }

  .angle-instruction h3, .angle-science h3 {
    color: #2c3e50;
    margin-top: 0;
    margin-bottom: 15px;
    font-size: 1.3rem;
  }

  .instruction-steps {
    padding-left: 20px;
  }

  .instruction-steps li {
    margin-bottom: 10px;
    line-height: 1.5;
  }

  .science-list {
    padding-left: 20px;
  }

  .science-list li {
    margin-bottom: 10px;
    position: relative;
    padding-left: 25px;
  }

  .science-list li:before {
    content: "•";
    color: #e74c3c;
    position: absolute;
    left: 0;
    font-size: 1.5rem;
    line-height: 1;
  }

  .angle-footer {
    text-align: center;
    font-style: italic;
    color: #7f8c8d;
    margin-top: 20px;
    padding-top: 15px;
    border-top: 1px solid #eee;
  }
.delt-day4 {
    font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
    max-width: 800px;
    margin: 0 auto;
    padding: 25px;
    background: #f8f9fa;
    border-radius: 15px;
    box-shadow: 0 5px 15px rgba(0,0,0,0.05);
  }

  .day-header {
    text-align: center;
    margin-bottom: 30px;
  }

  .day-header h1 {
    color: #e74c3c;
    font-size: 2rem;
    margin-bottom: 20px;
    text-transform: uppercase;
  }

  .special-exercise {
    background: white;
    padding: 20px;
    border-radius: 10px;
    box-shadow: 0 3px 10px rgba(0,0,0,0.05);
    margin-bottom: 30px;
  }

  .special-exercise h2 {
    color: #2c3e50;
    text-align: center;
    margin-top: 0;
    margin-bottom: 15px;
  }

  .exercise-instruction {
    display: flex;
    gap: 20px;
  }

  .instruction-text {
    flex: 1;
  }
 .workout-notes {
    background: #fff8e1;
    padding: 15px 20px;
    border-radius: 10px;
    border-left: 4px solid #f39c12;
  }

  .workout-notes h3 {
    color: #e74c3c;
    font-size: 1.1rem;
    margin-top: 0;
    margin-bottom: 10px;
  }
.footnote {
  font-size: 15px;
  color: #555;
  background-color: #f5f5f5;
  border-left: 3px solid #3498db;
  padding: 12px 18px;
  margin: 20px 0;
  font-style: italic;
  border-radius: 0 6px 6px 0;
  line-height: 1.6;
}

.footnote strong {
  color: #2c3e50;
  font-weight: bold;
}

.footnote em {
  color: #16a085;
  font-style: normal;
}
@media (max-width: 768px) {
    .exercises-grid {
      grid-template-columns: 1fr;
    }
    
    .training-header h1 {
      font-size: 1.6rem;
    }
    
    .training-header h2 {
      font-size: 1.2rem;
    }
  }