Day 5 exactly, eighteen days later. Bicep extensions, side shoulder taps, W-extensions and elbow clicks, 20 reps and 3 sets apiece in straight sets, 30 seconds rest after each set and before each new exercise. The W-extension is back for its second and last straight-sets appearance, and 20 reps is a step down in count after the 22s and Day 20's punch card.
Repeating a card three weeks on is the program handing you a ruler. The numbers are Day 5's; the arms, the shoulders and the back behind them have since done 2-minute clenches, 60-second holds and two more push-up days, and the pulling pattern in the W-extension - the only one on any card - should feel like it has a stronger back behind it. Standing still through the four exercises should also be easier: the sway that the self-resisted movements provoked on Day 5 is what three weeks of holds have been training out.
W-extensions: full reach in the V, elbows pulled hard down to the W, shoulder blades squeezed, forearms upright. Bicep extensions tensed in both directions. Side shoulder taps out to level. Elbow clicks: elbows touching, forearms upright. If the card feels light, keep the tension honest rather than adding reps - the number is the number.
The ruler card - same 20s as Day 5, and the only pull in the program measured against a back that has changed.
Make it Harder: Do the W-extensions standing on one leg and swap the standing leg every set.
Make it Easier: Send the bicep extensions forward and down, at 45 degrees below level, rather than straight ahead.
