- What's up elite THENX athletes?
Welcome to another video of official THENX.
I'm Osvaldo Lugones, and today we gonna be using
the THENX app to guide us through back and biceps workout.
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Okay let's get started!
If you don't have the THENX app
it's available for iOS and Android.
You can become a member on THENX.com,
to get full access to our programs,
technique guides and daily workouts.
Okay, we gonna be doing
a Back and Biceps workout from the app.
First of all we gonna open the app,
we gonna go in to Program,
we gonna go in to Intermediate Program,
we gonna go in to Part Seven.
We gonna choose Back and Biceps,
that's the workout for today.
As you see, we have a warmup,
but I'm gonna skip the warmup because I am warmed up.
So we have two rounds,
and you have to repeat those two rounds three times.
So let's start with the first exerciser of the first round.
It's gonna be Pull-Up Max.
I'm gonna be doing 10, you can do more if you want
so let's get started.
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Okay, second exercise is gonna be Head Bangers 8 time.
If you don't know how the exercise looks like,
you always can go and click the video to make sure
that you have the proper form.
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Okay, let's get started.
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So third exercise is gonna be Australian Chin Ups 8 times.
Let's go for it!
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For this move we gonna be using rims,
if you have a low bar you can use it too.
Go for it!
Chin Up grip,
let's go for 8.
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(exhales)
Okay, fourth exercise that we have is gonna be Bar Curls.
Is pretty similar for Australian Chin Ups,
but we gonna emphasize more on the biceps.
Let's go for it!
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(exhales)
And Chin Up grip.
(exhales)
Let's pull only with the biceps.
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(exhales)
Okay, the last exercise of this round is gonna be
Toes to Bar 15 times, but instead of that
I'm gonna be doing front level raises,
just stay based on your level.
Let's go for it!
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(exhales)
Alright, that completed the first round.
Make sure to do it two more times
before moving on to a second round.
For the sake of this video
we gonna go straight to round two.
First exercise that we have is gonna be Chin-Ups Max.
Let's go for it!
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(exhales)
Okay, second exercise of this second round
is gonna be Commando Pull-Ups 10 times.
Let's go for it!
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(exhales)
Third exercise is gonna be
Australian Chin-Ups plus Hold Max.
We gonna be doing 10 rep of Australian Chin-Ups,
and we gonna hold it at the top of the rep
for as long as you can.
Let's go for it!
Again, is going to Australian Chin-Up position.
Okay, let's go for 10 reps, let's hold it at the last rep.
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Let's hold it for as long as you can.
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(exhales)
Alright!
Fourth exercise is gonna be High Knee Raises for 12 times.
Go for it!
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Alright, we're almost done.
Fifth exercise is gonna be Bar Crunches 20 times.
Let's go for it!
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(exhales)
Alright, to finish this round
we have Scapula Shrugs 10 times.
There we go.
This is one of my favorite exercises
just because help to advance skills like front lever.
Let's go for it!
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So very short, try to hold it at the top in the last rep.
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(exhales)
Alright, that complete second round.
Make sure to do it two more times
to fully complete this workout.
Alright, thank you so much for watching.
If you like this video please mark the like button,
share with a friend that want to train that back and biceps,
and for more workout like this
make sure to sign up to THENX.com
and become a member to have full aces
to our programs, technique guides and daily workout.
Download the THENX app in the App Store
to take the workout with you everywhere.
Remember that we post every Sunday, 8pm USA Eastern Time.
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Let us know what you guys wanna is in the next video,
and thank you again for watching, see you next Sunday.
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