Featured Exercise: "21's"

Today's featured exercise movement is Barbell 21's. I use this movement to focus on arm growth and mobility.

How to Perform Barbell "21's":

Part 1:
Bottom Portion. Begin by curling the weight upward until your forearms are parallel with the ground, i.e. stop when you reach halfway up until a total of 7 repetitions are reached.

Part 2:
Top Portion. Without resting, curl the weight completely to top as you would in a traditional biceps curl, while exhaling throughout the movement. Lower the weight until your forearms are parallel to the ground, i.e. stop when you reach halfway down until a total of 7 repetitions is reached, lowering the weight all the way down on the last (7th) repetition.

Part 3:
Full-Range Curls. Once again without resting, curl the weight the entire range, exhaling throughout the movement until a total of 7 repetitions are reached.

Today's Arm Workout Routine:

"21s"
Set 1 : 75x21
Set 2 : 75x21
Set 3 : 75x21

EZ Bar Standing French Press
Set 1 : 70x15
Set 2 : 70x15
Set 3 : 70x15

Barbell Drag Curl
Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10

Dumbbell Tricep Extension
Set 1 : 100x15
Set 2 : 100x15
Set 3 : 100x15

Cable Reverse Curl
Set 1 : 42.5x10
Set 2 : 42.5x10
Set 3 : 42.5x10

Cable Reverse Grip Tricep Pushdown
Set 1 : 42.5x12
Set 2 : 42.5x12
Set 3 : 42.5x12

Chin-Up
Set 1 : 220x10
Set 2 : 220x10
Set 3 : 220x10

Hanging Leg Raise
Set 1 : 15 Rep
Set 2 : 15 Rep
Set 3 : 15 Rep
Set 4 : 15 Rep

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