Straight sets with a substitution. 22 arm raises, 22 side shoulder taps, 22 shoulder taps and 22 elbow clicks, 3 sets of each, 30 seconds rest between sets and between exercises. Bicep extensions sit this one out; arm raises take their place, and for the first time the straight-sets card opens on the shoulders rather than the elbows.
Arm raises and side shoulder taps back to back is the design. Both finish with the arms straight out to the sides at shoulder height, but the raise starts at the hips with a long lever and a full arc, and the tap starts at the shoulders with a short lever and a push outward. 66 reps of each, one after the other, means the same end position reached again and again by two different routes. Shoulder taps then take the arms overhead, and elbow clicks close on the chest. With the biceps off duty, this is a shoulder session with a chest finisher.
In arm raises, keep the arms straight and lead with the back of the hand, stop level and lower slowly. In side shoulder taps, drive out to a fully straight arm. In shoulder taps, lock out overhead. In elbow clicks, let the elbows touch before opening. The transition between the first two exercises is where the shoulders will complain loudest - that is the card doing its job.
The biceps take a day off and the shoulders take everything - 132 arrivals at shoulder height before the chest even gets a turn.
Make it Harder: Make the arm raises continuous - turn the arms around an inch above the sides instead of stopping at the bottom, so the shoulders never unload.
Make it Easier: Rest 45 seconds between sets instead of 30 and keep every rep as written.
