Seated Dumbbell Press:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Standing Dumbbell Side Raises:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Standing Dumbbell Front Raises:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Standing Dumbbell Press:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Seated Rear Delt Flies:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Bent Over Rear Delt Flies:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Seated Hammer Curl into Dumbbell Press:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Barbbell Shrugs:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Behind the Ass Barbbell Shrugs:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Static Dumbbell Shrugs:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Single Hand, Tricep Extensions:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Hammer Curls.
5 Sets of 12 Reps.
Increasing weight then pyramiding back down.

Tricep Extension w/ Rope:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

7 Sets of 21s.
Increasing weight then pyramiding back down.

Overhead Tricep Extension:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Cable Curls to Head.
5 Sets of 12 Reps.
Increasing weight then pyramiding back down.

Skull Crushers:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Superset with

Close Grip Bench:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Preacher Curls:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Cardio:
10 Minute Jump Rope.
30 Minute Biking.

i still say NN lulz
but also 21's are garbage

you're garbage.
i have 18.4" arms and I have some long ass arms cause 6'6 so kick rocks.

orly
you didn't get 18" arms doing 21's all your life though did you?

you see me only doing 21s numb nuts?

true

21s aren't that bad tbh

when you're up there with 80+ lbs doing 21's they get pretty damn tough.

I'm agreeing with you LOL
I'm saying 21s are good

when i start endurance lifting i'll start 21's until then prolly not..anyone else that does them that's fine though