- What's up, elite Thenx athletes it's Chris Heria.
Welcome to another video of OFFICIALTHENX,
with today's routine, I'm gonna show you
how to get bigger arms with just a set of dumbbells.
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Now if you want bigger arms,
then you wanna make sure that you're increasing volume.
Whether it's adding additional sets
or increasing the amount of reps in your routine
or gradually increasing the applied weight over time,
you're gonna need to be stimulating
the muscles in your arms consistently
along with proper nutrition.
Eating enough calories and protein
to fuel your muscle growth.
If you guys wanna check out some of the stuff
I like to eat to stay fit,
then go ahead and visit my vlog channel.
There I've made some videos on
what I like to eat to stay fit on my training days.
Now, aside from increasing volume, and the proper nutrition,
to really see your arms get bigger and develop more mass,
you need to be constantly working on
developing the muscles that make up your arm.
That's gonna be your shoulder,
your bicep, tricep, and your forearms.
And we've done many videos before
showing you the breakdown of each muscle group
and how to properly develop them.
If you're trying to work out a specific muscle group,
you need to make sure that you're targeting
all aspects of that muscle group.
For example, if you're training your shoulders,
you need to make sure that you're not just training
your frontal delt,
but your frontal, medial, and rear delt.
And the same goes for your entire arm.
If you really wanna build bigger, fuller,
and more complete aesthetic arms.
And that's why I specifically designed
today's workout routine to break down
each muscle group in your arms, from your shoulder,
bicep, tricep, and your forearm.
Well, before we get into this workout routine,
I also want to add that the proper muscle recovery
and the proper sleep is also
just as important for building muscle.
As I mentioned in one of our previous videos,
The Best Home Chest Workout,
muscle is developed when you tear your muscle fibers
during intense training, feed it protein,
and allow your muscles to repair as you rest,
growing back thicker and stronger muscle fibers.
So let's get right into this workout routine.
We're gonna be doing this routine together.
All you're gonna need is just a set of dumbbells.
And I've broken down this workout routine,
starting off with our forearms to warm up.
We're really gonna pump up our forearms at the beginning
because all the other exercises,
just by holding a dumbbell alone,
is gonna be working your forearms indirectly.
Then we're gonna start the real routine,
we're gonna move into biceps, then triceps,
and then shoulders, and then we're gonna finish it off
with exercises that are gonna require
all the muscles in your arms to work together.
Increasing the blood flow throughout your whole entire arm,
allowing you to reach that full pump,
developing, not just bigger, but stronger arms.
So if you guys are ready to get this workout routine started
let's do this together.
We're gonna begin with wrist curls.
You can start with a light set of dumbbells.
Let's go for 20.
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- [Woman] Heria Music.
- All right, now we're gonna do the same thing,
but we're gonna have our hands supinated.
Let's go for 20.
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- [Woman] Heria Music.
- All right. (sighs)
Next we're gonna move in to farmer walks.
This is a great exercise for your grip,
but it also engages your entire arm,
so the heavier you go,
the more you're gonna be challenging your grip,
and the more you're gonna be working on your forearm
as well as the rest of your arm.
Let's go for 40 seconds.
(upbeat music)
- [Woman] Heria Music.
- (sighs) All right, so I'm gonna go ahead and do this
for two more rounds.
That's gonna complete this little warm up.
So, if you need to, pause the video,
complete this warm up two more times,
and then let's get this workout started.
The first exercise is gonna be cross curls.
Use a weight that's gonna challenge you,
but you're still gonna be able to complete
the required amount of reps.
All right, let's go for 20.
We're gonna have our hands slightly forward
so that we're really engaging
our biceps right from the start.
We're gonna curl up to one shoulder, back down.
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Definitely wanna make sure that you're engaging your core.
Tightening your core, and breathing properly
is gonna allow you to perform this movement even better.
All right, cross curls.
A great exercise for your biceps,
and if you were having your hands in front of your body,
then you would've felt that emphasis on your biceps
way more, making this exercise way harder,
but also way more effective.
So we're gonna go for isometric bicep curls.
So we're gonna start by the peak of the bicep curl,
we're gonna allow our arm to go
all the way down full extension,
and then we're gonna come right back up.
That's gonna be one rep.
Let's go for 10.
(upbeat music)
- [Woman] Heria Music.
- All right, let's switch up the arms.
All right.
So if you just tried that movement,
you can really feel that having your arm
resting against a surface
is gonna demand all the effort to perform this bicep curl
strictly from your bicep,
versus just curling from up here.
Sometimes you're gonna be helping a little bit
with either momentum, your shoulder, or even your tricep.
We're gonna go ahead and move on to triceps.
The next exercise we have is gonna be tricep kick backs.
We're gonna go for 12 reps.
Let's get it.
(energizing music)
All right.
I'm gonna pick up some heavier weight.
We're gonna go for overheat tricep extensions.
Allow the dumbbell to slowly lower down,
keeping your elbows up.
Bring it back up.
We're gonna go for 12.
(intense music)
All right. (pants)
Now we're gonna start moving into shoulders.
This next exercise is gonna engage a bit of your triceps,
but mainly your rear delt.
We're gonna be doing dumbbell skies.
Let's go for 12 reps.
All right, start with your feel shoulder width apart,
engage your core, engage your shoulders, up.
And we're gonna go down.
Keep your back flat.
All right, we're gonna swing back,
right here.
12 times.
(intense music)
(sighs) All right.
We're gonna be going for hammer press 10 times.
Let's get it.
Remember, feet shoulder width apart,
firmly planted on the ground.
Squeeze your hands, engage your shoulders
and your core, look forward.
We're gonna curl up to a hammer curl,
up to a military press.
(upbeat music)
- [Woman] Heria Music.
- All right.
Now it's really important that you're engaging your core.
Try not to swing while you're doing that movement,
to really make this exercise effective.
Next, we're gonna be moving on to lateral raises,
which are gonna be building our side medial delts,
which gives you your roundness of your shoulder.
And the bigger your shoulders are,
the bigger your arms will actually look.
Let's get these lateral raises.
(upbeat music)
- [Woman] Heria Music.
- Woo, all right.
We have two more exercises to go.
We're gonna be working on our rear delts with this next one.
Reverse flyes.
Let's go for 10.
Feet shoulder width apart.
Core tight.
Shoulders back.
We're gonna lean forward with our backs straight.
Right here, we're gonna come all the way out
in a reverse fly.
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Woo, all right, we are on to our last exercise.
This is gonna hit all our arms.
We're gonna be going for upright rows.
And I know some people online don't like this exercise,
but in my opinion, any exercise or movement
that you're not doing,
is where you're gonna find your weaknesses.
So you need to train every angle and position,
of course with perfect form
so that you're never risking injury,
and so that you're able to do the routines
that nobody else can.
So let's get right into these upright rows.
Now for this movement, I like to have a slight
lean forward with my back straight,
just so it gives me a greater range of motion
when I pull my arms up.
Let's go for 10.
(upbeat music)
- [Woman] Heria Music.
- All right.
That's gonna be round one of this routine
to build bigger arms with dumbbells only.
So we have two more rounds to go
for a total of three rounds
to complete this workout routine.
If you enjoyed this workout routine,
then definitely smash that like button.
Share this video with a friend that's trying
to get big arms with dumbbells only, and comment down below.
Let me know what you want the next video to be about,
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Chris Heria, and subscribe to me on my YouTube channel,
YouTube.com/chrisheria.
And if you're enjoying the music on the channel,
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As soon as I reach 10K followers,
I'm gonna be releasing all the music
that you hear on the videos.
So with that said, thank you guys so much for watching.
I will see you guys Thursday, 2:00 p.m. on my vlog channel,
but right here, I'll see you next Sunday,
8:00 p.m. USA Eastern time.
Mad love, peace out.
♪ Listen right here, lil mama with the back ♪
♪ The way I make you feel like you just got the bag ♪
♪ The Bennie and that coochie you know that I have ♪
♪ I ain't tryin' brag ♪
♪ I'm a bit patient ♪
♪ But it don't come when he want to ♪
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