Day 24 is the second back day, two pulls and two holds. Upright rows at 10, 9, 9, 7 followed by the upright row hold at 2 sets of 30 seconds, then bent over rows at 13, 12, 11, 8 followed by a squat hold at 2 sets of 30 seconds. Straight sets, 30 seconds between sets, 2 minutes between exercises. No deadlifts today - the rows carry the back on their own.
The design is pull, then hold the pull. Upright rows work the shoulders and traps through the rep, and the hold that follows keeps them at the top position for 30 seconds while the arms are already fatigued; the bent over rows work the mid-back through 13, 12, 11, 8 - the biggest row set in the program so far - and the squat hold after them gives the lower back the same treatment, holding the bell at the chest in a deep squat while the spine stays upright. Doing the holds immediately after their matching movement means they are done on tired muscle, which is where 30 seconds starts to feel long.
Upright rows: bell close, elbows high, shoulders down. Upright row hold: elbows above the wrists, bell at the chin, defend the height for the full count. Bent over rows: hinge, flat back, elbows to the ceiling. Squat hold: sit to depth, chest up, elbows inside the knees, breathe.
Pull, hold, pull, hold - the back gets four exercises today and only two of them move.
Make it Harder: Press the bell out at arm's length in front of you and hold it there through the squat hold.
Make it Easier: Hold the upright row hold with the bell at chest height rather than at the chin.
