Circuit day, 12 reps, one new exercise. 12 chest expansions, 12 alt chest expansions, 12 arm raises, 12 arm scissors, 12 arm raises to the front, 12 scissor chops - in sequence, 60 seconds rest, 3, 4 or 5 sets by level. Arm raises to the front lift the straight arms up in front of the body to shoulder height and lower them again, the front raise with no dumbbell, and they are the last new exercise the program introduces.
The card is built in pairs. Chest expansions and alt chest expansions open the chest sideways and then diagonally. Arm raises and arm raises to the front lift the arm along two different paths - out to the sides, and straight ahead - so the middle and the front of the shoulder each get their own raise. Arm scissors and scissor chops hold the arms in front and move them vertically, then horizontally. Six exercises, three pairs, and every pair is the same idea done in two directions, which is how a program with no weights keeps finding new angles on the same muscles.
Full opening and full crossing in both expansions, the top arm reaching to a straight elbow in the alt version. In both raises, straight arms, palms down, a stop at shoulder height and a lowering as slow as the lift; in the front version, keep the arms parallel and resist the urge to lean back as they rise. Scissors small, chops full.
The last new exercise arrives on Day 16 - everything after this is the same movements, done better and done more.
Make it Harder: Run arm raises and arm raises to the front as one movement - up to the sides, across to the front, down - and count 12 of those.
Make it Easier: Go a level down on the sets and keep all 12 reps.
