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Bicep Blasting with 21s | Biceps Workout
Alpha was doing biceps last week. He was doing 21s (7 up, 7 low, 7 full) which rocks your biceps. Aaron Marino of alpha m. incorporated 21s into shoulders. Try next time you want to blast those delts. Alpha’s going super light with 10s. Proceed through the series three times as follows:
- Down Half Side Raises – down half way then back up with arms slightly bent and a pause at the top. Go for 7
- Up Half Side Raises – with hands at your side, up half way with a pause. Go for 7
- Full Side Raises – full range of motion with a pause. Go for 7
Rest between sets for about 21 seconds.
- Down Half Front Raises – go for 7
- Up Half Front Raises – go for 7
- Full Front Raises – go for 7
Rest between sets for about 21 seconds.
- Down Bent Side Raises – go for 7
- Up Bent Side Raises – go for 7
- Full Bent Side Raises – go for 7
