This is a 2-day arm blaster program for an intermediate-level gym-goer. Both sessions starts with a series if warm-up movements. Following this, you get to work on blasting those arms of yours. Here's how: When it comes to the biceps, you will perform 21's followed by 3 sets of weighted dips. Then, since you loved it so much, you'll repeat the sequence one more time. **How to Perform Bicep Curl 21's** Begin with your arms extended, holding a barbell, curl bar or a pair of dumbbells. Next, flex your arms, curling the weight upward until your forearms are parallel to the floor. Perform 7 "partial" repetitions. Next, curl the weight from the end of that parallel position, up to the end of the bicep curl position before lowering the weight back down until the arms are parallel to floor. Repeat for 7 more "partial" repetitions. Finally, complete 7 full range of motion bicep curls. This is a total of 21 repetitions when you're done...and hence the name. Stay Strong, MICHAEL WOOD, CSCS Jefit Team