- What's up THENX athletes?
I'm Zay Tiggs and I'm here with Osvaldo Lugones.
Today, we have a complete seven minute arms workout
that's gonna target every muscle group in your arms
from your biceps, triceps, forearms,
to the biggest muscle group on your upper body,
your shoulders.
This routine is quick but super effective
for increasing your arm's muscle mass and strength,
and will also help achieve more advanced exercises
like the Handstand Push-up, Hefesto, et cetera.
For each exercise,
we'll be doing advanced and beginner versions
so anyone can start and complete this routine,
no matter what fitness level you're at.
And to properly follow along,
download the THENX app in the app store
or Google Play store.
It's free to download.
Find this routine under the YouTube workout session,
smash the like button on this video,
and we're ready to get started.
We'll be doing each exercise for 40 seconds on
and taking a 20 second rest in between each exercise.
First, muscle group we'll be doing is biceps.
For the first exercise, Osvaldo's gonna be demonstrating
the more advanced version.
In this case, Negative Hefestos.
I'll be doing the easier progression,
Reverse Australian Chin-ups.
So if you guys are ready, let's jump right into it.
(relaxing upbeat music)
♪ Heria music ♪
- All right, there we had the first exercise for our biceps.
Again, if this progression is still too hard for you,
you can take a few steps forward, increase the angle.
That just will make the exercise
a little bit more easier for you.
Moving on to the next exercise for our biceps.
I'll be doing the more advanced version this time
with Chin-ups.
Osvaldo's gonna be showing you the easier progression
of Jumping Chin-ups.
Let's get to it.
(relaxing upbeat music)
♪ Heria music ♪
- All right, guys.
There we have the last exercise for our biceps.
Remember, this is a time to work out,
to make sure you pace yourselves
to be able to maintain perfect form
and complete the full 40 seconds.
All right, moving on to triceps.
Osvaldo will be demonstrating the harder version
with Elevated Bench Dips.
I'll be doing the easier progression
with regular Bench Dips.
Let's go for it.
(relaxing techno music)
(Woman singing indistinctly)
♪ Oh, no, no ♪
(Woman singing indistinctly)
♪ Oh, no, no ♪
(Woman singing indistinctly)
♪ Oh, no, no ♪
(Woman singing indistinctly)
- All right.
There we have the first exercise for our triceps.
Really great to develop your triceps
and build the strength to move on to harder exercises
like the Dips.
All right, moving on to our last tricep exercise.
I'll be doing the more advanced version this time
with Tricep Extensions on the floor.
Osvaldo will be demonstrating the more beginner progression
with Incline Tricep Extensions on the bench.
Go for it.
(relaxing upbeat music)
♪ Heria music ♪
- All right.
There we have the last exercise for our triceps.
And by now, your arms should be feeling it.
We're gonna be moving on to the next muscle group
in our body, that's gonna be shoulders.
I'll be doing a harder version this time
with Handstand Push-ups against the wall.
Osvaldo will be demonstrating the easier progression
with Pike Push-ups on the ground.
Let's go for it.
(pulsing upbeat music)
♪ Heria music ♪
- All right, moving on to the next shoulder exercise.
We're gonna be focusing on the rear delts.
Osvaldo's gonna be demonstrating the harder version
with Elevated Reverse Plank Raises.
I'll be doing the easier progression
with Reverse Plank Raises on the floor.
Let's go for it.
(relaxing upbeat music)
Woo! All right.
There we have Reverse Plank Raises.
We have one last exercise.
If you're still with us, give it everything you got.
So for this last exercise,
I'll be doing a harder version this time
with a Freestanding Handstand Hold.
Osvaldo's gonna be demonstrating the easier version
of Pike Hold on the floor.
Let's go for it.
(relaxing upbeat music)
♪ Oh, oh, oh ♪
- Woo!
All right, there we have the last exercise.
If you completed this workout with us, congratulations.
And if you find yourself struggling, don't worry,
just keep at it.
Work on the beginner versions of each exercise
until you develop the strength to complete this workout.
Thank you so much, Osvaldo,
for joining us today with this routine.
And thank you guys so much for watching.
If you enjoyed this workout
and want more routines like this,
download the THENX app in the app store or Google Play store
and get full access to all our workout programs,
technique guide, and daily workouts
that will have you in the best shape of your life.
And remember, we post every Sunday,
8:00 p.m. U.S.A., Eastern time.
And if you comment
within the first 30 minutes of any upload,
you always have a chance to win some free THENX gear.
We currently have a holiday sale going on,
15% off store wide on both THENX and Heria,
so make sure you take advantage of that.
If you ever wanted to pick up a weight vest,
now's definitely the time to do that.
And for more of my personal content and Osvaldo's,
you can find that in the description down below.
Don't forget to subscribe and smash that like button
and I'll see you guys next Sunday.
(relaxing upbeat music)
(Woman singing indistinctly)
♪ Oh, no, no ♪
(Woman singing indistinctly)
♪ Oh, no, no ♪
(Woman singing indistinctly)