21s
The concept behind 21s is that you perform 3 sets of 7 reps with three different exercises one after another to get a total of 21 reps.  The workout originated with biceps but it can be used for other body parts for an excellent shock of muscle growth.   This workout is extremely intense and can be difficult.  Lightening the weight of the exercise allows beginners and intermediate to accomplish the task.                      

Performing the bicep 21 is simple.  Take a barbell and start with the barbell at its highest point on your chest.  Lower the weights down to your waist until it is parallel with the floor then immediately curl back to your chest seven times.  After the seventh rep lower all the way to your thighs then curl up to your waist stopping when the barbell is parallel to the floor.  After your seventh rep, lower barbell to your thighs again, but his time perform a full curl all the way to your chest seven times to finish 21.  This can be done for sets adding weight each time if necessary.                                                                                                                                                       

Now, as I said this can be done for other body parts, which is sometimes called a triset.  One of my favorite is for shoulders.  I like to take a pair of moderate weight dumbbells and perform seven side shoulders raises, and then seven front raises, and finish with bent over sitting or standing rear raises for another 7 reps.  With little or no rest in between your shoulders will be burning after this.                                                                                                                                          

This sequence will work with pretty much every muscle group except for forearms, calves, or abs.  These three areas tend to take a lot of damage so instead of reps of seven you may want to try more like 25 or more.  Be prepared to lighten your overall weight than what you normally do.  After the first two exercises the third can be very tough.  Also, this is something that I would recommend every three weeks for a plateau breaker.  Performing every week can be exhausting.  If you don’t have a lot of time to work out these are great for quick sets.  Also for the triset workouts switch up the order of the exercises putting your strongest lift last and weakest first. 
Examples……..

…For more information and tips, check my website, www.chadamartin.com. Thanks to Universe Gym for supplying equipment for this show.