.::Training Tuesday::. 3xF|Faith|Family|Fitness:: Bi’s and Tri’s: I could barely use my arms today! I love barbell 21’s, and I like to make them harder for my clients (and myself) and do them leaning with elbows against the wall. There is no cheating! This strict curl causes the muscle to fatigue much faster, isolating the bicep. Sore city!! Lying french press on decline, brutal! You will want to go lighter than your norm with weight, trust me!