Day 17 is a hypertrophy day weighted toward the shoulders. Straight sets, 5 sets of each exercise, 30 seconds rest between them, one exercise finished before the next begins: 16 squats, 16 side lunges, 18 alternating bicep curls, 12 chest rows, 10 lateral raises and 10 bent over lateral raises. Two legs, four upper body, and the two raise variations sitting back to back at the end.
That final pairing is what makes this session worth reading carefully. Lateral raises lift the arms out to the side while you stand tall, loading the side of the shoulder. Bent over lateral raises use the same arc but with the torso hinged forward, which swings the work to the rear shoulder and the muscles between the shoulder blades instead. Same movement, different body angle, different muscle - and doing them consecutively means the shoulder gets worked in two directions in one stretch of the session. The chest rows ahead of them pull the dumbbells up the front of the body to chest height with the elbows leading, covering the front of the shoulder and the traps, so all three heads of the shoulder are accounted for by the time the card ends.
Squats keep the dumbbells racked at the shoulders with the elbows high. Side lunges keep both feet flat, one knee bending deeply while the other leg stays straight. Curl one arm at a time with the elbow pinned. In the chest row, the elbows travel up and out ahead of the hands. In the standing lateral raise, stop at shoulder height with a slight bend in the elbows. In the bent over version, hinge to a flat back with soft knees and lift the arms out sideways without letting the chest rise with them.
The same arc done standing and then hinged - two exercises that look alike and land nowhere near each other.
Make it Harder: Squeeze the shoulder blades for two counts before lowering each bent over lateral raise.
Make it Easier: Reduce the chest rows to 8 reps and leave the other five exercises alone.
