Push day six brings one last new press. 4 straight sets each: 6-10 arnold presses, 6-10 lateral raises, 6-10 bent over lateral raises, 8-10 chest fly and 8-10 chest press - five exercises on the standard 2-minute rests. Day 1's card with a twist bolted to the front, in every sense.
The arnold press starts where a curl ends - dumbbells at your shoulders, palms facing you - and rotates as it rises, palms turning away so the press finishes as a regular overhead lockout. That rotation drags the front and side of the shoulder through more of their range than a straight press can, which is why it earns its own name and its late arrival: it is a movement that rewards a month of pressing behind it. The two raises then polish the smaller heads of the shoulder, and the chest pair closes the day exactly as it opened the program - floor or bench, fly then press.
Rotate through the arnold press smoothly - the turn happens on the way up, not as a flick at the top - and lower back to the palms-in start with the same patience. Keep the raises strict behind the pressing, and give the chest fly its full arc; three weeks of practice with this exercise means the stretch at the bottom should be deeper territory than it was on Day 1, so go visit.
A new press three weeks in - the shoulders get one more skill before the closing stretch.
Make it Harder: Let the dumbbells travel all the way down at the bottom of every chest fly - full stretch first, then the long squeeze back up.
Make it Easier: Go a weight lighter on arnold presses while the movement is new.
