Fourteen reps and the biggest circuit card in the program. 14 scissor chops, 14 arm scissors, 14 arm raises, 14 arm raises to the front, 14 chest expansions and 14 alt chest expansions - circuit, 60 seconds rest, 3, 4 or 5 sets by level. Six exercises you know, two more reps than any circuit day has asked for, and 84 reps a set: 252 at Level I, 420 at Level III.
The card takes Day 16's three pairs and reorders them front to back: the two scissors first, arms in front; the two raises next, one out and one forward; the two expansions last, the widest movements at the end when the shoulders are most tired. Every pair works one idea along two lines, and standing, every pair pulls the body a different way - the scissors forward, the raises out and then forward, the expansions wide. Fourteen reps of each is where the rep count peaks for the circuit days, and it does so on the card with the most direction changes.
Scissors and chops: straight, level, full cross, small swap. Both raises: straight arms, a stop at shoulder height, no hip drive. Expansions: shoulder blades together, forearms crossed. Alt expansions: reaching arm straight, other arm pressing down, 14 total meaning 7 per arm. The 13th and 14th reps of every exercise are new territory - keep them at the same height as the first.
Eighty-four a set and the arms cover every line the program has taught them - the peak circuit day.
Make it Harder: Do Level III's 5 sets whichever level you planned, and rest 45 seconds between them instead of 60.
Make it Easier: Soften the elbows on both raises - hands to shoulder height on a shorter lever - and keep the 14 reps.
