21 Or Bust

Ask a guy what body part he finds most attractive on another guy and
nine times out of 10 you will hear "A good set of arms." Nothing looks
sexier than a well-developed arm stretching the sleeves of an Ed Hardy
T-shirt. That's why most guys, when they first venture into weight
training, will spend a good amount of time training their arms.

One great bicep exercise that should be on every guy's must-do list is "21s." This exercise will get those arms pumpedand
every muscle fiber in your biceps screaming in pain. Warning:
Performing this exercise might cause an increase in shirt size due to
busting out the sleeves on your current shirts.

1. Select
a barbell (straight bar or ez-curl) that weighs 10 percent - 20 percent
less than the weight you would use for normal bicep curls. Hold the bar
with palms up and hands placed hip-width apart.

2. Start
with your arms straight and the bar touching your thighs. Keeping your
elbows at your side, slowly curl the barbell up to chest level and then
lower back down to your thighs. Repeat this seven times.

3. After number seven, curl the bar all the way up to your shoulders, then lower it only to chest level. Do this seven times.

4.
Next, lower the bar back to your thighs and then curl the bar all the
way up to your shoulders. Yes, perform that seven times as well.

OK, math quiz: How many reps will you do in total? Correct, 21! Who says you're just a pretty face?

Perform 3-4 sets.

To
make this exercise a little more challenging, try balancing on one foot
or using a balance board to incorporate more core stabilization.

Do you have a question for Bobby about how to improve your time in the gym? Send us an email.

(Photo: Getty Images)

A.C.E.- and N.A.S.M.-certified, Bobby Solorio has been personal training for over 10 years. You might recognize him from Bravo TV's "Kathy Griffin: My Life
on the D-List," where he trains his now-A-list client. For more info check out Bobby's website.