Twenty-four. Straight sets: 24 bicep extensions, 24 shoulder taps, 24 side shoulder taps and 24 elbow clicks, 3 sets of each, 30 seconds rest between sets and between exercises. The four-exercise straight-sets card has climbed 20, 22, 24 across Days 2, 11 and 20 - the highest rep count in the program so far, 72 of each exercise across the session.
The step is the same size as last time and lands harder, because each rep is now one of 24 rather than one of 20: the last 4 reps of every set are done on an arm that has already put in a full Day 2 set. Nothing else has changed. Biceps, overhead, sides, chest - the same loop, the same 30-second rests, the same tension rules. That is the design of the straight-sets days in one sentence: learn the movements early, then keep adding reps until the movements you learned on Day 2 feel like a different exercise.
Squeeze at the shoulders and open at full extension in the bicep extensions. Lock out overhead. Stop level with the shoulders. Touch the elbows. The number that matters is not 24, it is the quality of rep 24 compared with rep 1 - if they match, the day is done properly.
Twenty-four reps of everything - the card has grown by a fifth since Day 2, and the exercises have not changed at all.
Make it Harder: Make the 30 seconds between sets active - keep both arms held out to the sides through the rest instead of letting them down.
Make it Easier: Bring side shoulder taps and elbow clicks down to 16 and keep the first two exercises at 24.
