The second upper body day returns to the two-block format: 30 seconds of side shoulder taps and 30 seconds of a raised arms hold, three, four or five sets, one minute of rest. One moving exercise and one that does not move at all - which, over half a minute, is a considerably worse deal than it sounds.
Side shoulder taps are the lateral cousin of Day 6's overhead version: fingertips to the tops of the shoulders, then both arms open straight out to the sides at shoulder height and return. The raised arms hold takes that end position and simply keeps it - arms straight out to the sides, level with the shoulders, for the full 30 seconds. Doing the taps first means the hold arrives on a pair of deltoids that have already been raising and lowering for half a minute, and the last ten seconds of that hold is where the whole session lives.
Open the arms all the way to a straight line through both hands and stop the moment they drift above shoulder height. In the hold, keep your palms facing down, your elbows locked out, and your shoulders pulled away from your ears. When your arms start sinking, raise them back to level rather than accepting the new height - the count only counts at shoulder height.
Thirty seconds of holding your own arms up: the least impressive-looking hard thing in the program.
Make it Harder: Take the dumbbell route the card offers - lateral raises for the taps and a loaded arm hold for the second block.
Make it Easier: Drop your arms to a 45-degree angle for the hold rather than full shoulder height, and keep them there without lowering further.
