21s - my favorite way to end a bicep workout. 1 set = 7 reps - TopicsExpress

21s - my favorite way to end a bicep workout. 1 set = 7 reps at the bottom part of the contraction 7 reps at the top part of the contraction 7 reps of the full range of motion For the experienced lifter: 21s are a great way to add intensity to your workout, and change things up to promote muscle confusion. For beginners, incorporating 21s into your routines can help to familiarize and force focus on full range of motion. Youll most likely need to choose weight that is lighter than what you usually rep in a full ROM set. I post full length HD Training Video Tutorials on my Online Training Program. LAISDELEONFITNESS.COM Thanks to my workout partner today for doing this video to show that guys and girls can do the same workouts I do for great results! @BRYGARFIT

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