Day 2's card returns with two more reps on everything. Straight sets: 22 bicep extensions, 22 shoulder taps, 22 side shoulder taps and 22 elbow clicks, 3 sets of each, 30 seconds rest between sets and between exercises. Same four exercises, same order, 66 of each across the session instead of 60.
Two reps sounds like nothing. Over four exercises and 3 sets it is 24 extra reps in the session, and it is exactly the size of increase a self-resisted movement absorbs well: with no weight to add, this program adds reps now and time later, and it does both in small steps. The loop is unchanged - biceps first, then the shoulders overhead and out to the sides, then the chest closing - and by now the rule of these movements should be clear. The effort you put into the tension is the effort you get back. A relaxed bicep extension is a wave; a tensed one is a curl.
Tension both ways in the bicep extensions, full lockout overhead in the shoulder taps, level arms in the side shoulder taps, elbows meeting in the elbow clicks. The last 2 reps of every set are the new ones - they should look exactly like the first 2.
Same four exercises as Day 2, two reps heavier everywhere - progress here is the reps that were not on the card nine days ago.
Make it Harder: Add a fourth set to every exercise - 88 of each instead of 66.
Make it Easier: Take the elbow clicks down to 16 reps and keep the other three exercises at 22.
