Try adding in 21’s at the end of your bicep workout for shaping. 21’s consist of a 7-7-7 set of partial and full range repetitions. This can be done with dumbbells, a straight bar or EZ bar. It is performed by executing 7 reps in the lower range, 7 in the higher range, finishing with 7 full range. This exercise will improve muscular endurance and increase blood flow!