Here's my routine (I do the number displayed once for each arm, starting with my left side):
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Shovel..................21
Butter..................21
Stoke Oven..............21
Fireman.................21
Flip Lever..............14
Shovel..................21
Stoke Oven (fast).......21
Stretches for ~ 2-3 mins
Very fun, and very draining for me! Hopefully I'll stick with the routine for long enough to make it a habit, this time. :]