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°)

OMEGA FRONT DELTA

Dumbbell Front Raises - Neutral Grip
4 sets x 8 reps (2-0-1-1) rest 45 seconds
- (2 sec lower - 0 - 1 sec lift - 1 sec pause at top)
- strict form - no body english