Day 2 returns with a fourth set. Straight sets: push-ups to fatigue, 20 shoulder taps in plank, 20 plank rotations and 40 punches, 4 sets of each, 30 seconds rest between sets and between exercises. The exercises and the reps are exactly what they were; the sets are not, and sets are how the push-up card progresses. Sixteen sets today where Day 2 had twelve.
A fourth set of push-ups to fatigue is not simply one more set - it is one more set done after three that have already emptied the tank, and the number of reps it produces will be small and hard-won. That is how this card gets heavier without a single number on it changing. The plank work behind it grows by a quarter too: 80 shoulder taps and 80 rotations, all on arms that are holding the body up while they move. The punches close the session as before, 160 of them, fast and unloaded, on a chest and a pair of triceps that have spent themselves on the floor. Compared to Day 8's punch-heavy version, this is the plank-heavy one.
Push-ups: the form standard does not relax in set 4 - straight body, chest low, full lockout, stop at the last clean rep even if that comes early. Shoulder taps: hips level, a wide stance, the supporting arm locked. Plank rotations: turn as one piece, top arm to the ceiling, supporting hand under the shoulder. Punches: full extension, fast return, feet set, legs driving. Rest the full 30 seconds; you will need it.
Same card, fourth set - the push-up day progresses in sets because push-ups already count themselves.
Make it Harder: Lift the top leg in every side plank position of the plank rotations before turning back.
Make it Easier: Do 3 sets of push-ups and plank rotations and 4 sets of shoulder taps and punches.
