Day 21 brings back the program's opening card three weeks on. Level I, II or III for 3, 4 or 5 sets, 2 minutes rest, the card as a circuit: 14 bicep curls, 8 upright rows, 8 lateral raises, 8 shoulder presses and 14 bent over rows. Everything is up from Day 1, and the bent over rows are up the most: 14 now, where they opened at 6.
The curls, rows, raises and press have each gained two reps, the same progression every dumbbell card has followed. The bent over rows are the exception, and they turn the card's finish into a back exercise: 14 hinged rows after four shoulder and arm movements is the card's biggest single line, and it comes last, when the grip and the lower back have already been working for four exercises. The first upper body day was a fitting room; this is the same room with the weight now doing its job.
Curls strict. Upright rows to chest height, elbows leading. Lateral raises to shoulder level with a soft elbow. Press without leaning back. For the 14 rows, set the hinge carefully - hips back, back flat, dumbbells hanging - and pull to the ribs with the elbows close; if the back starts to round in the second half, slow the reps rather than shorten the range.
The first upper body card returns three weeks on with a bigger back finisher - 14 rows to close where 6 opened.
Make it Harder: Pause for a one count with the elbows drawn fully back on every bent over row before lowering.
Make it Easier: Take the bent over rows to 8 to match the other four movements and keep all the sets.
