- What's going on Zay Tiggs.
And welcome to another Thenx video.
Today we'll be doing a forearms workout using no weights.
Let's get right to it.
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Before we get started,
your arms mainly consists of your deltoids,
triceps, biceps, and forearms
which all work together to allow you to push and pull
from almost any direction.
Having strong arms that only looks good,
but will assist you
in almost every single upper body exercise
as well as many lower body exercises.
To get a complete arms workout,
you wanna make sure you target
every main muscle group in the arm.
And that's exactly what we're gonna be doing
in today's workout.
To follow along with this workout,
make sure you download the Thenx app in the App Store
or Google Play Store.
Go to the YouTube workout section, find his workout
and you're ready to get started.
We're gonna start off targeting our biceps
with bar curls 21's.
Let's get to it.
So for 21's,
we're gonna do seven half reps from the bottom,
seven half reps from the top
and then seven full reps to complete 21.
Let's go for it.
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All right.
There we have bar curl 21's.
Great exercise to really isolate those biceps.
But now we're gonna isolate each arm
with Archer Australian chin-ups,
10 reps each let's do it.
All right, so we're gonna go into a wide supinated grip.
Keep the opposite arm locked.
And with the other arm, we're gonna pool to your chest.
10 reps each.
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All right there we have Archer Australian chin-ups.
And to make this work more effective,
we're gonna implement an isometric code
as a last exercise for each muscle group.
This was strengthened and stabilized and muscle
while increasing time and attention.
So to finish off our biceps
we're gonna go for alternating one arm,
Australian chin up holds 30 seconds each arm.
All right so for this exercise,
we're gonna start from the top.
Let go of one arm,
and alternate every five seconds.
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All right there we have the last exercise for our biceps.
Now we're gonna move on to our triceps.
With the first exercise, skull crushes with 10 reps,
let's get to it.
So you will need an elevated surface for this exercise.
The higher up your body position is
the easier you're gonna make this exercise.
The more horizontal and lower you go,
the harder you'll make it.
Let's go for 10 reps.
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Remember to keep your elbows in.
Try not to fly them out.
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Try to go as low as you can
to really stretch out those triceps.
All right there we have skull crushes.
Now moving on to the next exercise,
we've got elevated diamond pike pushups.
If you can't do this elevated,
you can always do them on the ground.
Let's go of 10 reps.
(indistinct) position,
keep your head in and down.
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All right there we have elevated diamond pike pushups.
And moving on to our last exercise,
isolating our triceps.
We have elevated bench dip lean holds for 20 seconds.
All right so let's go for it.
We're gonna place our feet on an elevated surface.
Place your hands like so
and lean onto those triceps keeping your hips up
while keeping them contracted, 20 seconds.
Remember to squeeze your triceps.
Keep those hips up and breathe.
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All right there have the last exercise for our triceps.
Now let's move on to our shoulders
with elevated pseudo pushups to pike press for 10 reps.
Again, if you can't do these elevated,
you can always do them on the ground.
We're gonna place our feet on an elevated surface.
You wanna go into a pseudo pushup
and then push back into a pike.
Let's go for 10 reps
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This exercise really focuses on your frontal
and medial delts.
Now let's move on to our rear delts
with Australia face pulls.
Let's go for it.
All right so we're back at the low bar.
We're gonna get a close grip.
And from here we're gonna pull to our face,
keeping our elbows up.
Let's go for it.
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All right there we have Australian face pulls
and you should really feel an emphasis
on those rear delts.
And now we're gonna max out and burnout our shoulders
with a handstand hold.
And if you can't do this freestanding yet,
or on some dip bars,
you can always do them against the wall.
Let's go for it.
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All right there we have handstand hold the last exercise.
Today's complete arms workout.
Throughout this entire workout,
not only do we target our shoulders, biceps and triceps,
but we also hit our forearms indirectly as well.
You're gonna wanna do at least three to four rounds
to complete this whole workout.
To get this workout and more workouts like this,
go to thenx.com and become a member.
And get full access to all our workout programs,
technique guides, and daily workouts
that'll have you shredded.
Download Thenx app in the App Store or Google Play Store.
You could take our workouts with you everywhere
and join the millions of Thenx athletes around the world,
changing their lives today.
So if you enjoyed this workout,
make sure to smash that like button
and share this video with a friend
who's looking for a complete arms workout.
And don't forget we post every single Sunday
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And for more of my personal content,
you can follow me on YouTube or Instagram as at ZayTiggs.
And I'll see you guys next Sunday.
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