Day 29 is the last upper body day. Four exercises, 20 reps each - arm extensions, arm circles, chest expansions, bicep extensions - then 2 minutes of rest, then repeat for your level. Sweep, circle, open, curl: nothing new, and every exercise one you have done at least twice before.
Arm extensions: from a T, sweep straight arms forward until they meet in front, then open back out. Arm circles: arms in a T, small circles - 10 forward, 10 back. Chest expansions: straight arms swung wide open behind you, then wrapped across the chest. Bicep extensions: fists at the shoulders, punched straight out to the sides, pulled back in with tension. Front, round, back, curl - the arms close in front, hold out to the sides, open behind and then squeeze.
Level arms through the extensions and circles; a full open and a full cross on the chest expansions; real tension on the bicep extensions, both directions. Shoulders relaxed away from the ears throughout. If you have been at Level I for the month, this is a fine day to try 5 sets and see what four weeks of arm work has bought you.
Sweep, circle, open, curl - the upper body signs off with eighty familiar reps.
Make it Harder: Keep the fists clenched and the whole arm tensed for all four exercises.
Make it Easier: Same four exercises at 12 reps each.
