Day 20's card, unchanged, for the last straight-sets session. 24 bicep extensions, 24 shoulder taps, 24 side shoulder taps and 24 elbow clicks, 3 sets of each, 30 seconds rest between sets and between exercises. 72 of each exercise, 288 reps in the session - the most any straight-sets card in the program asks for, asked for twice.
This is the last time the program counts reps. The four-exercise card climbed 20, 22, 24 across Days 2, 11 and 20, stepped back to 20 on Day 23, and returns to 24 here for a final run before Day 30 hands everything to the clock. Biceps, overhead, sides, chest - the same loop since Day 2, at its highest dose, done on the day before the holds take over. Treat every set as the last set of that exercise in the program, because it is.
Squeeze at the shoulders, open at full extension. Lock out overhead. Level to the sides. Elbows touching. Rep 24 of set 3 of the elbow clicks is the last rep of the program - make it the best one.
Two hundred and eighty-eight reps and then no more reps at all - Day 29 closes the counting.
Make it Harder: Run the four exercises as a circuit instead of straight sets - 24 of each in sequence, 30 seconds rest, 3 rounds - same reps, far less recovery per exercise.
Make it Easier: Take the rest between exercises up to a full minute and keep the reps and sets as written.
