Day 58 is the last dumbbell card, and it opens with the biggest combo in the program: 10 combos of upright row into bicep curl into shoulder press, three movements chained into a single rep, with no changing of sides anywhere. Then 12 side bends, 12 kneeling rows and 10 tricep extensions. Four exercises rather than five, one circuit, 2 minutes of rest, and your level sets the number of times you go round.
Ten combos means thirty separate lifts without setting the weights down, which is why the rest of the card is shorter than usual. Day 22 ran this same chain at eight; it finishes at ten, and that is the clearest measure of progress the dumbbell rotation offers. What follows is deliberately varied rather than more of the same: side bends load the waist, kneeling rows bring back the half-kneeling position from Day 46, and tricep extensions close the program's weight work on the back of the arms. Continuous tension first, then three exercises that each ask for something different.
Move through the combo without pausing between its three parts and lower the weights the way they came up. If the tenth combo of a set is falling apart, lighter dumbbells will serve you better than a shorter chain. In side bends, lean directly sideways with no twist. Kneeling rows keep the back flat and the hips square while the weight comes to the ribs. Tricep extensions keep the upper arms beside the ears so only the forearms move.
Ten combos of three lifts each, and eight weeks ago that same chain arrived on this program asking for eight.
Make it Harder: Lock the arms out fully overhead on every press inside the combo and lower them slowly.
Make it Easier: Run the combo at 8 reps rather than 10 and keep the other three exercises as printed.
