Yeah, we hear that phrase a lot lately; well, more as voiced towards Chris, rather than myself. Todays workout was a testament that you CAN enjoy lifting AND hurting yourself, simultaneously. It’s called “21s”. They’re my fave. Why? They just flat out WORK!
Take a curl bar. Load it with enough weight to challenge yourself, but NOT enough that you’ll swing or jerk. No jerking allowed. Here’s the routine:
Start in a standing position, holding either dumbbells or a barbell (we prefer the CURL bar) with a weight that fatigues your muscles by the 21st repetition; thus, the name. Your elbows should remain against your sides during the entire exercise.
For the first 7 repetitions, begin with your arms fully extended toward your thighs. Then, raise the weight up until your forearms are at a 90-degree angle to your legs (parallel to the floor). Squeeze your biceps. Then lower the weight and repeat.
For the next 7 reps, begin at that 90-degree position and lift your hands toward your shoulders, squeeze the biceps and then lower to the starting position and repeat.
For the final 7 reps, you’ll do the full range of motion. So, start with your arms fully extended toward your thighs. Then, raise the weight up toward your shoulders, and again squeeze the biceps. Lower and repeat. See how we got that number and we’re not even mathmeticians? 7 x 3 = 21.
Now, be a good boy and go puke.
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