Day 10 is the back day with a plank in it. Alternating bicep curls for 6, 6, 5 and 4 per arm, upright rows for 10, 8, 6 and 5, deadlifts for 10, 8, 6 and 5, shrugs for 12, 10, 8 and 6 and renegade rows for 7, 6, 6 and 5 per arm - five exercises, 4 sets each, straight sets with 30 seconds between sets and 2 minutes between exercises. The bent over rows and flys of Day 2 are gone; the renegade row does both their jobs on the floor.
A renegade row starts in a full plank with each hand gripping a dumbbell on the floor. You row one dumbbell up to the ribs while the other arm and both feet hold the plank, lower it, and row the other side - alternating, per-arm counts as printed. It is a back exercise and an anti-rotation exercise at once: the lats pull, and the trunk fights to stop the hips turning toward the working arm. The four standing exercises before it have all climbed since Day 2 - upright rows, deadlifts and shrugs each start two reps higher - so the pulling day is heavier before the plank even begins.
Keep the curl elbows fixed and the alternation steady, one arm fully down before the other starts. Upright rows to the collarbone, elbows high. Deadlifts hinge at the hip with a flat back and the dumbbells brushing the shins. Shrugs straight up, straight down. For renegade rows, set the feet wider than usual for a stable base, keep the hips square to the floor and pull the dumbbell to the hip in a straight line; the non-working dumbbell stays planted and the wrist over it stays straight. Flat-sided dumbbells sit still - round ones will want to roll, so grip firmly.
Four pulls standing and one pull on the floor - the back day found a way to make the abs pay for it too.
Make it Harder: Do a push-up between each pair of renegade rows - row left, row right, push-up - without cutting any reps.
Make it Easier: Do the renegade rows on your knees and keep the rest of the card as written.
