- What's up, ThenX athletes?
It's Chris Heria.
Today I'm gonna be giving you
a complete upper body workout routine
for you to follow along to.
With this workout
you don't need to stress which exercises
you need to do for your upper body
or what muscle groups you need to hit.
This routine has you covered.
I selected and structured this workout
to engage all the muscle groups of your upper body,
using compound exercises to hit the main muscle groups
as well as accessory exercises
to efficiently target all the heads
and muscles within each muscle group,
really giving you a complete upper body workout.
Now you wanna do this routine at least two times per week
to ensure all your upper body muscles
are getting enough frequency to guarantee proper stimulation
for optimal muscle growth.
So whether you're someone getting into training
but don't know where to start,
you're just getting back into the routine
after taking a break,
you don't have much time to train
but want to be as sufficient as possible with your time,
or you're simply looking for a challenge,
this routine is perfect for you.
So give this routine a try
and start seeing some results right now.
This routine is perfect to do from home or your gym.
It requires minimal equipment.
All you need are a pair of dumbbells
or something heavy you can find around your house to lift,
a dip bar and a pull-up bar.
But if you're doing this from home, you can use two chairs.
And we'll be using an elevated surface.
That can be countertop, a box, or even your couch.
So if you're ready to get started,
all you need to do is download the ThenX app
in the app store or Google Play store
or just hit the link down in the video description below.
Then just open up the ThenX app
to the YouTube workout section.
You should be able to find this routine.
Smash the like button for some extra motivation,
and we're ready to get started.
We have 15 exercises to complete our entire upper body,
and we're gonna be doing each one back to back
for 40 seconds with a 20 second break in between.
And my beginners, if there's any exercise you can't do,
I'll be giving you an alternative,
so stay following along.
The first muscle group we're gonna cover is chest,
and we have three exercises to cover our entire chest.
The first one coming up
is gonna emphasize on our upper chest
as well as our triceps and our shoulders.
That's gonna be incline diamond squeeze pushups.
So find an elevated surface.
The lower the surface,
the more body weight, the more resistance,
and the harder it will be.
And the higher the resistance,
the less body weight, less resistance,
the easier it'll be.
So this is my surface right here.
You can use a countertop, whatever you'd like.
Diamond shape, on the tip of your toes,
all the way down to your chest, all the way back up.
Try to get your pinkies to touch.
40 seconds.
(upbeat music)
Squeeze your chest every time.
Try to push your chest out.
Wanna have a big chest when doing this.
Squeeze.
Halfway there.
Squeeze every time you get to the top.
(upbeat music continues)
5, 4, 3, 2, and 1.
All right.
Now, since we're doing it for time,
you wanna focus more on quality than quantity.
Don't worry about how many you're doing,
just worry about how well you're doing them.
Next up is gonna be assisted one arm pushups,
isolating each pec
as well as hitting our triceps and shoulders again.
Let's get down on the ground,
unless you're a beginner,
you can do this on an elevated surface.
And you can either hold onto something
or just put your fingers up.
Go down on one side.
(upbeat music)
All right, let's switch.
The straighter you can keep this arm, even better.
(upbeat music continues)
All right, shake that off.
Should definitely be feeling your chest by now.
We just have one more exercise to go,
really emphasizing on our lower chest
as well as our triceps and shoulders again.
That's gonna be some dips.
If you don't have dip bars, just use two chairs.
And if dips are too difficult, just do jumping dips.
Jump up, come down.
And use your legs to come up,
but really work the negative.
Here we go.
(upbeat music)
More than halfway, keep it going.
Remember, it's not how fast you're doing,
it's how well you're doing them.
5, 4, 3, 2, last one.
All right, there we have it.
Now, we were already indirectly hitting our triceps,
so that's gonna be the next muscle group
we're gonna be working on.
Using accessory exercises
to hit all three heads of our tricep.
Starting with the first exercise,
dumbbell single arm kickbacks.
So pick up a weight that works for you.
We're gonna do 20 seconds, each arm.
Bend over and you want to extend by the elbow.
You can hold on if you'd like as well.
(upbeat music)
Halfway there.
Three, two, and one.
Switch it up.
(upbeat music continues)
Up next, we're gonna focus on the long head of our tricep
with single arm overhead tricep extensions.
By isolating each arm,
we're gonna have a better contraction for each tricep
and we're gonna be able to overload more weight
if you don't have that many dumbbells.
So let's bring it up over your head,
put your hand here, stabilize your arm.
All the way up and down.
Try to keep that elbow straight up.
(upbeat music)
5, 4, 3, 2, and 1.
Let's switch.
Squeeze the grip.
5, 4, 3, 2, and 1.
Alright, we're ready to move on to the next muscle group,
and that's gonna be shoulders.
The first exercise coming up, we're gonna be pressing,
and the best press you can do
is gonna be a form or progression of the handstand pushup.
Choose a progression that you're comfortable with
and let's knock those out.
I'm gonna go for elevated pike pushups.
Put my feet on an elevated surface.
Walk up to a pike position.
40 seconds, let's go for it.
(upbeat music)
Halfway there.
Last 10 seconds.
5, 4, 3, 2, and 1.
All right, there we have it.
We just emphasized on our medial and frontal delts.
Now we're gonna keep hitting our shoulders
with the next exercise.
Dumbbell lateral to frontal raise.
So we're gonna be using lighter dumbbells.
Try to find some books around your house
if you don't have lighter dumbbells.
And we're gonna go for it.
Big chest, squeeze your core,
hands up, in, up, down, out, down.
Keep it going, squeeze your grip.
Up, down, out, down.
Up, in, up, and down.
(upbeat music)
Halfway there.
5, 4, 3, 2, last one, whew.
There we have it.
All right, we're moving down into our last
and final shoulder exercise,
really emphasizing on our rear delts this time.
This is gonna be bent over rear delt flys.
So you can use the same weight of dumbbells if you'd like.
Take a second to catch your breath. (exhales)
Have your feet together, big chest, squeeze your core.
You're gonna begin to lower down.
Spread out, squeeze your back.
Squeeze your rear delts.
Squeeze your core.
Squeeze your grip,
even the grip on the floor with your feet.
(upbeat music)
Really squeeze every time.
5, 4, 3, 2, and 1.
Alright, there we have it.
We're ready to move on to the next muscle group.
And that's gonna be back
with some good old-fashioned pull-ups.
If you don't have a place to hang,
you can always use two chairs or a table
to do some body weight rows.
And remember, it's not about how many you do,
it's about how well you do them.
So go up there and give me some quality reps.
(upbeat music)
5, 4, 3, 2, and 1.
All right, there you have it.
We just hit our lats, teres major, rhomboids, biceps,
and our rear delts.
We're gonna keep this going with single arm bent over rows,
emphasizing on our lats, traps, rear delts, and our biceps.
Now, I'm gonna do it on this elevated surface.
I like to lift my leg when doing this exercise.
So we're gonna go right here,
pull all the way, right back down.
Squeeze every single time.
(upbeat music)
Three, two, all right, let's switch.
Give it a nice good squeeze.
Feel your back squeezing every time you lift it up.
(upbeat music continues)
5, 4, 3, 2, and 1.
Alright, we have our last back exercise.
We're gonna be moving on into shrugs,
really emphasizing on our traps, your levator scapulae,
and your erector spinae.
So let's go ahead and grab two dumbbells.
You wanna squeeze the grip,
squeeze your core,
bring your shoulders to your ears, and back down.
Squeeze and back down.
(upbeat music)
Remember, it's not how fast you're doing them,
it's the quality of every contraction.
Make sure to breathe.
Squeeze.
Keep your core engaged.
(upbeat music continues)
Last five seconds.
Three, two, and one.
Alright, we're almost done with this routine.
We just have our biceps and our abs left.
And since we are already indirectly hitting our biceps,
we're just gonna go straight into biceps
with the next exercise.
That's gonna be wall assisted bicep curls.
Now we're gonna be using the wall to isolate our biceps
and to put our biceps behind our body just like this.
So you wanna be from your heels, elbows on the wall,
curl up and back down.
Just like that for 40 seconds.
Up and down.
(upbeat music)
Keep your core tight.
Last 10 seconds.
5, 4, 3, 2, last one.
All right.
Take a little second to catch your breath, shake that off.
We're gonna go into the next bicep exercise,
that's gonna be hammer curls,
emphasizing on our long head of our bicep
and our brachialis.
So take a second to catch your breath. (exhales)
Pick up an amount of weight that you can handle.
I'm gonna do these against the wall again
and let's go for it.
(upbeat music)
Halfway there.
Last 10 seconds.
5, 4, 3, 2, and 1.
All right, there you have it.
We just have two more exercises to go.
We're gonna be finishing off this routine with our abs.
Leg raises, hitting our rectus abdominis,
our internal and external obliques,
as well as our hip flexors.
For my complete beginners,
if this is too difficult, you can always do knee raises
or touch the ground every single time,
for knee raises or leg raises.
Go up, all the way down.
If you need to touch the ground, go for it.
If this is too difficult,
you need to go by your knees and touch the ground,
do that too, just don't stop.
The more you do it, the stronger you're gonna get.
Eventually you'll be doing it just like this.
(upbeat music)
Really squeeze your core.
We're halfway there.
Stay strong.
(upbeat music continues)
10 seconds.
5, 4, 3, 2, last one.
Alright, we are down to the last and final exercise.
That's gonna be Russian twists with a dumbbell.
Again, this ab shredder exercise
is gonna hit our internal, external obliques,
rectus abdominis, hip flexors,
erector spinae, and transverse abdominis,
completing every muscle in our entire upper body.
So let's finish off strong.
Grab a weight that you can handle
or anything you can find around your house.
Bring your feet up,
touch one side and touch the next.
(upbeat music)
Really twist, work those obliques.
If this is too difficult, you can bend your knees.
Everyone else, keep those legs straight.
We're halfway there, stay strong.
(upbeat music continues)
Last 10 seconds.
Here we go, finish off strong.
5, 4, 3, 2, and 1.
There you have it.
Complete upper body workout,
hitting every muscle group in our upper body
in just 15 minutes.
No wasting any time, straight to the point.
And you don't have to worry about
what exercises you're gonna do
or what muscle groups you're gonna hit.
If you're doing this on a weekly basis,
you're definitely gonna have results.
These are the same exercises and the same workout routines
and how I train every single day.
And don't forget, to get this workout routine on your phone
and schedule it at any time,
all you need to do is download the ThenX app
in the App Store or Google Play Store,
or just hit the link down in the video description below.
And once you download the app,
you're gonna be a ThenX member
and get full access to all our workout programs,
technique guides teaching you
the most advanced skills step by step,
like the human flag, muscle up,
full planche, handstand pushups, and so much more,
as well as daily workouts sent straight to you
to make sure that you're progressing
and being challenged every single day.
And you're also gonna join our ThenX community
of millions of ThenX athletes around the world
using our ThenX programs and ThenX app
to get in the best shape of their lives.
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We post every single Monday by 10:00 AM USA Eastern time.
Thanks again for tuning in and working out with me.
We're getting stronger together every single day.
It's a new year, and I have brand new workouts, techniques,
and exercises to take you to the next level this year.
So stay tuned, stay subscribed,
and I'll see you next Monday, USA Eastern Time.
Mad love and peace out.
(upbeat music)