The last upper body session of the program pairs its two most-used movements. Thirty seconds of side shoulder taps and 30 seconds of bicep extensions, three, four or five sets, one minute of rest.
Side shoulder taps have appeared once before, on Day 14, and bicep extensions have appeared on almost every upper body day since Day 6 - which makes this final session a summary rather than an introduction. Fingertips to the shoulders and then the arms opening straight out to the sides works the deltoids through their whole lateral range; the bicep extensions then close the program's upper body arc with the same self-supplied tension it opened with. Seven sessions, six exercises, no equipment, and the arms are demonstrably stronger for it.
Open the arms to a full straight line and keep them at shoulder height rather than letting them drift up toward the ears. On the extensions, clench the fists and drive the tension through both directions - after seven upper body days you should be able to make thirty seconds of this genuinely hard without a single gram of weight.
The last thirty seconds of upper body work in the program, and it still comes down to how much tension you are willing to supply.
Make it Harder: Finish each set by holding your arms straight out to the sides for a further ten seconds before the rest period starts.
Make it Easier: Take the side shoulder taps at half tempo with a clear pause at the top of every rep.
