21 GUN SALUTE

Barbell Bicep Curls - 21s
4 sets x 7 ½ reps, 7 sec iso hold , 7 full reps
- ½ reps = 7 reps from top to middle (90° to 0°)
- iso hold = 7 sec hold at middle (0°)
- full reps = 7 full range - regular (90° to - 90°)

BICEP BABA YAGA

Single Arm Bicep Curls L/R
4 sets x 8 reps + drop set (2-0-1-0) rest 45 sec
- (2 sec lower - 0 - 1 sec lift/curl - 0)
- drop set = reduce one pin/set all the way down