The reps climb to 12 and two exercises arrive together. 12 W-extensions, 12 elbows together circles, 12 side shoulder taps, 12 elbows circles, 12 arm raises and 12 arm circles - a circuit, 60 seconds rest, 3, 4 or 5 sets by level. Elbows together circles press the forearms together in front of the face, hands up, and circle both elbows as a single unit. Elbows circles put the fingertips on the shoulders and draw circles with the elbows.
This is the mobility card of the cycle. Three of the six exercises are circles, each drawn with a different length of arm: forearms pressed together, so the shoulder rotates while the chest squeezes the arms into each other; fingertips on the shoulders, the shortest lever, which takes the shoulder through its full rotation without the weight of the arm; and the full straight arm out to the sides. Around them, W-extensions pull the elbows down, side shoulder taps push them out and arm raises lift the whole arm. Two extra reps on everything is a fifth more work per set with the same rest between sets - the first step up in a program that progresses by adding reps and time rather than weight.
In elbows together circles, keep the forearms pressed hard together for the whole circle - the moment they separate, the chest stops working. In elbows circles, make the circles as large as the shoulder allows, slowly, with the fingertips never leaving the shoulders. Arm raises stop level with the shoulders. In W-extensions, pull the elbows down to shoulder height and squeeze the shoulder blades at the bottom.
Three sizes of circle and one shoulder joint - Day 10 is where mobility joins the strength work.
Make it Harder: Press the forearms into each other with everything you have through every elbows together circle - the harder the squeeze, the more the chest pays for each rotation.
Make it Easier: Do 8 reps of each of the three circle exercises and keep the other three at 12.
