Day 5's card returns unchanged. Straight sets: 20 bicep extensions, 20 side shoulder taps, 20 W-extensions and 20 elbow clicks, 3 sets of each, 30 seconds rest between sets and between exercises. Same reps, same order, same rests - eighteen days later.
The reset is deliberate. After Day 20's 24-rep card, 20 reps is a step back on paper and a different card in practice: the W-extension, the program's only pulling movement, has not appeared on a straight-sets card since Day 5, and it arrives here between shoulder taps that push out and elbow clicks that squeeze in, exactly as before. What has changed is the arm doing it. Three weeks of holds and clenching have built the tendon strength these movements draw on, and the pull-down of the W should feel like a stronger back is behind it than there was on Day 5. A repeat card is a measuring stick: same numbers, new arms.
W-extensions: full reach at the top, elbows pulled down to shoulder height, shoulder blades squeezed at the bottom, forearms vertical. Bicep extensions tensed both ways. Side shoulder taps level. Elbow clicks meeting in the middle. If the card feels easier than it did on Day 5, that is the program working - do not add to it, do it well.
Eighteen days later, the same twenty reps of the program's only pull - the W has a stronger back behind it now.
Make it Harder: Reverse the order - elbow clicks first, bicep extensions last - so the biceps work on a chest and shoulders that are already tired.
Make it Easier: Do the W-extensions without the overhead reach - start at the W and push up only halfway before pulling back down.
