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🚨 7min BICEPS and TRICEPS Workout 

✅ One of the most effective and best ways to add new muscle mass and shock your biceps is the barbell curl 21’s exercise. You’ll be amazed by the pump you’ll get as well as how painful this exercise is.

7min BICEPS Workout
7min BICEPS Workout

🔥 You should add this exercise as a finishing move at the end of your workout. Each set of this exercise is performed with exactly 21 repetitions divided into three segments of 7 reps.


The first 7 reps are done in a way, so that the forearms only come up to a position where they are parallel to the floor – a partial or half-rep.

The range of motion for the next 7 reps is from the position described above (forearms parallel to the floor.) until you get to the final curl position (biceps fully contracted). When lowering the weight you only go down till the forearms are parallel to the floor again.

The last 7 reps will be the hardest to complete and this is where you do 7 full reps – from the lowest position and fully extended biceps – to the highest position where the biceps is fully contracted.

You should try adding 2-3 of these sets in your arm workout with rest periods no longer than 2 minutes. Here are some guidelines on how to perform the exercise.



– Stand upright with the grip on the barbell slightly greater than the width of you shoulders.


– The elbows should be touching your the sides of your abs and should not be separated from your body during the execution of the exercise.

– The first 7 reps should be performed from a fully extended biceps position to a position where the hands will create an angle of 90 degrees.

– The second 7 reps the bar should come up to a point where it’s a couple of inches in front of your shoulders. When you lower the weight go down to a point where your arms form a 90 degrees angle again (forearms parallel to the floor).

– Then make 7 full repetitions and complete the set.

During the execution of this exercise your body should be in an upright position at all times and you should not jerk the weight. In order to be able to complete 21 clean repetitions you need to lower the weight you usually lift. Don’t make this an ego exercise.

Besides a barbell you can also use dumbbells, depending on your possibilities and preference.



🔥 Blasting the Triceps for Massive Arms

Do you think that doing set after set of barbell curls will somehow make your arms grow at an unprecedented rate? If arm development worked like that, everyone you see on the street would be sporting massive, can’t-fit-through-door upper extremities. But don’t worry, this is a common trap for most bodybuilders and you’ll quickly overcome it after you read this article!



🔥 Importance of Triceps Training

Triceps make up two thirds of your total upper arm size, compared to biceps that contribute only one third. Therefore, it’s obvious that your triceps deserve some more tough love than you’re probably giving them now. Everybody loves to obsess with biceps growth, while triceps rarely get their own spot in the limelight, which is a very flawed mass building strategy that will never produce the results you dream of.

Triceps development is a major contributor to building huge, balanced arms, as well as a significant factor in improving bench pressing strength. And the more weight you can lift, the more gains you can make. So there’s only one question remaining: what is the optimal volume for triceps training?

HIT, or high intensity training provides one of the best ways to establish the exact amount of training required to stimulate maximum muscle growth without falling prey to overtraining. It all depends on how much you’re willing to push yourself!


Triceps Training
Triceps Training

Truth be told, there isn’t a one-size-fits-all solution to this problem. As with most other training factors, optimal set volume depends greatly on the experience and recuperative capacities of the individual. Then again, if you train for failure but don’t use HIT variables, you might need to use a higher number of sets because even though the intensity of the effort is high, it isn’t as high as it would be with the addition of forced reps at the end of the set. On the other hand, more experienced lifters have better focus and are able to direct the resistance on the muscle more efficiently so they will probably require a lower number of sets.

If you have trouble finding the right volume for your individual set of abilities and goals, this guideline is the best place to start. Follow it closely and make sure to push yourself as hard as you can every time you train and visible results will follow quicker than you think.


🔥 Level #1: Beginner

At this point, the focus of your enthusiasm should be mostly on learning proper form and technique and mastering them to near-perfection. Without this crucial step, you’ll have low chances of success in the long term. Use 3-4 sets and finish one rep before reaching failure.

🚨 Sample Beginner Triceps Workout:

Complete the routine without resting in between exercises.

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