Day 8's three-exercise card, with two more reps. Straight sets: 22 bicep extensions, 22 shoulder taps and 22 side shoulder taps, 3 sets each, 30 seconds rest between sets and between exercises. Nine sets, three exercises, 66 reps of each.
The short straight-sets card keeps its shape - biceps, then overhead, then out to the sides - and adds the same 2 reps per set that Day 11 added to the four-exercise version. The two shoulder tap exercises still sit back to back, and 22 reps starting at the shoulders and finishing overhead, then 22 starting at the shoulders and finishing out to the sides, is where the extra reps are felt: the tap is short, the extension is full, and the shoulder has to complete every one of them. There is no fourth exercise to hide behind and no chest finisher to end on - the session ends where the shoulders are most tired.
Bicep extensions: fists squeezed at the shoulders, hands opening at full extension, tension both ways. Shoulder taps: fingertips touch, arms lock out overhead, elbows straight. Side shoulder taps: fingertips touch, arms extend level with the shoulders, no higher. Twenty-two is an awkward number to count - count it anyway, and do not round down.
Three exercises, two more reps, nowhere to hide - the short card is now the concentrated one.
Make it Harder: Put a fourth exercise on the card: 22 elbow clicks, 3 sets, the one movement this day leaves out.
Make it Easier: Do the bicep extensions with the hands open the whole way - no fist at the shoulder, so the biceps work without the grip.
