Exercises consist of pursed circuit three exercises triceps. Dumbbell Glen over row curl, dumbbell incline curl, drag curl with dumbbells. Three sets, minimum of three reps up to six reps.

Second triceps. Dumbbell alternating cheek curl with negative, dumbbell seated top half curl, dumbbell drag curl. Three sets minimum three reps max six reps

The final exercise, known as 21's, is performing seven full-range standing curls, seven bottom half curls, and seven top half curls.

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