One of my favorite exercise format is the 21 format. It can be applied to numerous movements. You divide the full range of motion in half. You do 7 reps of the bottom half, 7 of the top, and then immediately you do 7 full range of motion reps. I usually do this for Bench Press but I have done it for bicep curls, squats (goblet, back, front), tricep extensions, and strict/military press. Today my shoulders were a little sore from he week of work so I decided to do a bunch of light sets of 21s on Bench Press. I still have to make adjustments to my training because I am not fully recovering so this fit in perfectly. Wasn’t “ideal” but did the trick.

Workout 1: 

Bench Press 21s:

Two Sets @ the following weights:

95, 105, 115, 125, 135, and 155lbs


Bobby Maximus


60 minutes each sessions


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Note about the training: Day to day entries will change. Some entires will be workouts I have done that day, some entries will be workouts that people I train did that day. Some entries will be my favorite all time workouts or something I saw on the internet that I thought would be good for you to experience. Remember that because of the changing nature of the entries these workouts are not meant to be prescriptive. For example they aren’t necessarily written down with the intention of you following them precisely. Rather, they are meant to collectively build a resource that you can learn from. Hopefully you can implement some of these ideas and workouts into your own training in order to better your fitness.

Also note that I won’t be posting at the same time every day. If I workout early then it might get posted early. If I workout late then it might get posted late. If I am in  different time zone then hell, I don’t know what time it will show up. Just a head’s up. That said, I will do my best to get them to you in a timely fashion. You have my word on that but remember I don’t have an army of internet monkeys at my beck and call. I am doing this on my own…