The upper body day comes back with a familiar pairing arranged in a new order. Thirty seconds of arm circles and 30 seconds of a raised arms hold, three, four or five sets, one minute of rest. Both exercises keep your arms out to the sides at shoulder height for their entire block - which means a full minute per set with the arms never once coming down.
That is the design and it is a deliberate one. The arm circles keep the shoulders moving through small continuous rotations while supporting the arms' weight; the hold then removes even the movement and leaves nothing but the support. There is no phase of this session where the deltoids get any relief inside the working minute, which makes it the most concentrated shoulder session in the program and the reason the rest period matters more here than almost anywhere else.
Keep the circles small, the arms level and the fingers extended. Move straight from the last circle into the hold without lowering. In the hold, palms down, elbows locked, shoulders pulled away from your ears, and eyes on something that will not move.
Sixty seconds of arms up and nothing to hold but your own - and yes, they will shake.
Make it Harder: Turn your palms to face forward for the hold and keep them there for the full thirty seconds.
Make it Easier: Lower your arms for a two-second shake between the two blocks rather than running straight through.
