21’s
No, we're not playing blackjack here. We're talking about one of the best bicep exercises ever created (ok, maybe not the best, but still pretty damn good). Most people have probably heard of this routine, some of you may have already used this routine a few times. This is for the people that have forgotten about this routine or want to take their bicep training to the next level. The routine itself is quite simple, but simple doesn't necessarily mean it's easy. Nope. Prepare to demolish your biceps.
Be sure to properly warm up your biceps before doing this exercise. The tool of destruction is a simple barbell loaded with about half the normal weight you'd use on a heavy set.
- Start curling the bar but stop halfway when your forearms are parallel to the ground. Do this 7 times.
- At the 7th rep, bring the bar all the way up and curl. When you lower the bar, stop when your forearms are parallel to the ground. Repeat 7 times.
- After you've done 7 reps, lower the bar all the way, and bust out 7 full reps. These reps are the standard full extension curl. Repeat this, you guessed it, 7 more times.
If you're keeping count at home, you have just completed 21 reps. Feel your arms, they should feel rock solid and ready to burst.
This is a pretty intense routine, you might not want to do this every bicep workout, maybe once every few weeks. This routine can also be applied to other muscles, but it works best on biceps.
As with any exercise program, please consult your physician before starting any exercise program. I also recommend that you buy new t-shirts, after completing this sleeve busting routine, you'll need them.
The Magic 50
What is the magic 50? It's not 50 pills you take to lose weight. It's a routine you can use if you want to take your conditioning and cardio to the next level. This may even help you shed off a few pounds. One thing's for sure, you will definitely not get bored with this routine and it's not mindless like jogging (not that there's anything wrong with jogging). You may also want to find a stop watch, as you will be racing against the clock. So, without further ado, lets begin this routine.
The routine consists of the following:
- 5 Dumbbell Snatches Per Arm
- 5 Dumbbell Swings Per Arm
- 10 Burpees
After you've done this, rest for 60 seconds or less, and then repeat this circuit 5 times. Once you've done 5 circuits of this routine, you will have completed a total of 50 dumbbell snatches, 50 dumbbell swings, and 50 burpees. Trust me when I say this, you'll be gasping for your breath when you're finished here. This is a very intense routine, but don't be frightened to give this a try.
Just after a few sessions of this routine, you'll see and feel the difference in your cardio and explosiveness. You can incorporate this routine into your current strength training routine, or just focus on the magic 50.
Is this routine too easy for you? Do you need a bigger challenge? Try using a heavier dumbbell for your swings and snatches, or minimize your rest period between your circuits. The challenge here would be to continuously beat your record time.
Have you tried this routine? What was your best time? Post your records in the comments.
Please consult a physician before starting any exercise routine. I also take no responsibility for whipping you into shape, and making you feel great. This routine was created and designed by Ross Enamait from www.rosstraining.com. The source link for this routine is listed below.
[Source]
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