biceps workout for size 21's Workout For BICEPS (7-7-7)

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Watch the 21 CHEST WORKOUT at:
http://www.youtube.com/watch?v=2_t3Ta...

Watch the 21 SHOULDER WORKOUT at:
https://www.youtube.com/watch?v=o1O8v...

Watch the 21 BICEP WORKOUT at:
http://www.youtube.com/watch?v=xYmX38...

Watch the 21 TRICEP WORKOUT at:
https://www.youtube.com/watch?v=ZhZhh...

Watch the 21 BACK WORKOUT at:
https://www.youtube.com/watch?v=8t_Qb...

Watch the 21 LEG WORKOUT at:
https://www.youtube.com/watch?v=kyszd...

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In this bicep workout routine we're going to use a unique training method that you may or may not have used before that's called 21's, also known as 7-7-7.

The basic theory is that you'll break down each set into 3 mini sets of 7 reps and use a different range of motion for each set of 7 reps.

For example:
- 7 reps in the bottom half range of motion.
- 7 reps in the top half range of motion.
- 7 reps using a full range of motion.

To show you how this works lets use the barbell curl as an example.

- You're going to do a total of 21 reps non-stop, but you'll break the set down into 3 different ranges of motion.

- Start with 7 reps in the bottom half of the barbell curl. Only curl the barbell half way up until your elbows are bent at 90 degrees and then lower back down until your arms are straight.

- After that immediately do 7 reps pressing in the top half of the barbell curl. Curl the barbell all the way up, but only lower half way down, stopping when your elbows are bent at 90 degrees.

- Finish off with 7 full range of motion reps, curling all the way to the top and lowering all the way down until your arms are straight.

This is certainly not a new concept, 7-7-7 or 21's has been around for decades, but they work like gangbusters for increasing your time under tension and stimulating new muscle growth.

On paper this may seem simple enough, but trust me it's A LOT harder than it seems. The longer rep counts combined with three different ranges of motion will challenge your strength and stamina. Realize up front that you will NOT be able to lift as heavy in this fashion as you would with "normal" sets. So make sure to start off light and progress gradually with each workout.

In this routine we are doing:

Barbell Curls:
1-2 warm up sets of 10 full range of motion reps.
3 working sets of 21's

Dumbbell Preacher Curls:
1-2 warm up sets of 10 full range of motion reps.
3 working sets of 21's

Low Pulley Cable Curls with the rope attachment:
1-2 warm up sets of 10 full range of motion reps.
3 working sets of 21's

biceps workout for size 21's Workout For BICEPS (7-7-7)
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