Bicep Blasting with 21s | Biceps Workout

January 21, 2015
Subscribe to Alpha M. on YouTube
Aaron Marino of alpha m. is all about the biceps: pipes, pythons, guns! We’re working them! It’s going to get freaky up in here because this is an insane workout! 21 reps gets those biceps to respond.This exercise is advanced, incredibly challenging.

Use a preset bar, which Aaron is using 40 pounds. Don’t go super heavy or super light. Shoulder width apart with elbows pinned to the side. You’re keeping the tension on the muscle the whole time. You will be doing 21 reps per set with about a 30 -60 second rest between sets. Proceed through the series three times as follows:

Set One

  1. Half down – slowly and not rotating for 7 reps
  2. Half up – slowly and not rotating for 7 reps
  3. Full ROM – slowly with good form for 7 reps

 

Set Two

  1. Half up – 7 reps
  2. Half down – 7 reps
  3. Full ROM – 7 reps

 

Set Three

  1. Full ROM – 7 reps
  2. Half Down – 7 reps
  3. Half Up – 7 reps

 

 

Featured video

If you’re one of the many plagued by the dandruff flake, then you know that dandruff is one of the most annoying hair issues today! If you’re really looking to stop dandruff flakes in their tracks, grab a dedicated dandruff-medicated shampoo like CONTROL that’s jam-packed with Coal Tar. We’ve tried them all, and bar none; Pete & Pedro’s dandruff shampoo is the best dandruff and anti-itch shampoo on the market today.
 

Pete & Pedro Control https://peteandpedro.com/products/control-anti-itch-dandruff-shampoo

Join 200,000+ email subscribers

getting exclusive advice every week

Connect With Me

My home with over 6 million subscribers

Follow for daily updates

Don’t expect any dancing!

Come say ‘hi’ on Facebook

Tweet along with me

Join my Facebook group

Listen to the alpha m. Podcast

6 million + YouTube subscribers, 1 billion + views.

Follow me on

ABOUT US

Aaron Marino (alpha m.) is the number 1 men’s lifestyle influencer with over 8 million followers combined across multiple social media channels.

On this website you’ll find all of alpha m’s content alongside more information about his businesses.

© 2021 I Am Alpha M. All Rights Reserved.