I mentioned these a while back. My training partner showed them to me, and they are an exercise Arnold espoused for arm work. I was thinking that one could go really heavy on the bottom position half curl and do "forced reps," then lighten up for the other two movements. It's 7, 7, and 7; thus the name 21s.
Check out the video: 21s
Exercise. Eat. Rest. Grow. Repeat.
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