3 rounds of 21 Bicep Curls:

1st 7 Reps:
For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).

2nd 7 Reps:
Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).

3rd 7 Reps:
Start at the bottom of the movement and complete a full range of movement all the way up.

You are not allowed to drop the weights between 7's. The 21's must be done unbroken!!!

Add weight between rounds.