Thapelo Personal Training

Upper Body Day 🔥💪🏽✅

Bicep & Shoulder WORKOUT

How to Perform 21s
> 7 Lower-Half Reps: Curl from the bottom (arm straight) to parallel (90-degree angle).
> 7 Upper-Half Reps: Curl from parallel (90 degrees) up to the shoulders.
> 7 Full-Range Reps: Perform full reps, starting with arms fully extended and bringing the weight all the way up.

Both the lateral raise and front raise are essential isolation exercises that target specific parts of the shoulder (deltoids).
While the lateral raise builds width by focusing on the side of the shoulder, the front raise adds definition to the front.

Monday Motivation

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