Day 29 is the heaviest upper body card in the program. Arnold press for 12, 12, 10 and 8, push-ups on the dumbbells for 14, 12, 10 and 10 or to failure, lateral raises for 8, 8, 7 and 5 and single-arm tricep extensions for 6, 6, 4 and 4 per arm - 4 sets each, straight sets, 30 seconds between sets and 2 minutes between exercises. The extension has switched to the one-dumbbell, one-arm version this time, so each arm does its own ladder.
Two sets of 12 on the Arnold press and a push-up set of 14 are both firsts, and they come one after the other: 42 rotating presses and then a 14-rep push-up set while the chest and shoulders are still ringing. The lateral raises open on 8 twice - the most of them in the program, and still a lighter-dumbbell job - and the single-arm extension replaces the two-handed one so that the last exercise of the last upper-push day is done one arm at a time, with nowhere for a weaker side to hide behind a stronger one.
Arnold press: rotate through the press, reverse on the way down, no leaning back on the twelfth rep. Push-ups on the handles, chest below the hands, body straight; 14 is a long set, and "or to failure" is there for it. Lateral raises to shoulder height, elbows leading, slow return. In the single-arm extension, keep the upper arm vertical and beside the ear, lower the dumbbell behind the head until the forearm passes horizontal, lock out fully, and steady the elbow with the free hand if it wants to travel.
Forty-two Arnold presses and a set of fourteen push-ups - the program's biggest pressing day is the second-to-last thing it asks of you.
Make it Harder: Shorten the rest between push-up sets to 15 seconds.
Make it Easier: Run the Arnold press at 12, 10, 8 and 8 and stop every push-up set two reps short of failure.
