Abombs
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- Dec 12, 2013
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21's does anyone do these anymore? I love doing 21's for Bi's and Tri's it's a great pumping exercise to really cook those arms. I'll do 3 sets of these on occasion after my regular workout is complete to totally shock my arms. I like doing mine using cables to keep constant stress on the muscle group. For anyone who might not know what they are they are pretty simple to do. . If you were doing Biceps you'd simply start with your arms fully extended and do a half rep stopping when your arms are parallel to the ground, and then return to the fully extended postion...Then repeat this half motion until you have 7 Reps.....Next do a full rep pausing at the top squeezing the biceps and then lower half way until once again your arms are parallel to the ground...Hold it and then return to the top position and repeat until you have 7 reps...Once that's done do 7 full curls and your done....That's one set of 21's....Now give me 2 more sets of that and tell me how those biceps feel......Burn em