Day 14 is a circuit, 3, 5 or 7 sets, 2 minutes rest, and for the first time the calf raises take the outside of the sandwich: 10 calf raises, 15 squats, 10 calf raises, then 15 bicep extensions, 5 push-ups, 15 bicep extensions. That is 20 calf raises and 30 bicep extensions per set, with squats and push-ups in the middle.
The squats have come down from 20 per set on Day 2 to 15, but the calves are up from 10 to 20 - the card is quietly rebalancing toward the lower leg. Bicep extensions are new: standing, fists pulled in tight to the shoulders, you drive both arms straight out to the sides at shoulder height and pull them back in, keeping the arms tense in both directions. Without a weight, the tension you supply is the resistance, and 30 per set is enough time under it to matter. Arm strength shows up in the run as arms that keep driving when the legs get tired.
Squat below parallel if your hips allow it, chest up, heels planted. Rise high on the calf raises and lower slowly. In bicep extensions, clench your fists, squeeze the whole arm as it extends, and keep the elbows at shoulder height rather than letting them sink. Push-ups full range, five clean reps.
The calves take the bookends now and the arms get a job - two weeks in, the circuit is redistributing the work.
Make it Harder: Do the bicep extensions at a slow three-count out and a three-count back, tension never dropping.
Make it Easier: Cut the bicep extensions to 8 per set and the squats to 10.
