- What's up, Thenx athletes?
It's Chris Heria
Today I'm gonna show you how to get the ultimate physique
in 2022, right from home,
just using a pair of dumbbells and your own body weight.
And if you don't have a pair of dumbbells,
you can always find something to lift like two jugs of water
or anything that you can find around your house.
Now, of course, you want to train all the muscles
in your body to have balance and symmetry
throughout your body,
but to really get the ultimate physique,
you really want to make sure
that you're properly stimulating and strengthening
your deltoids to get that upside down triangle,
V-tapered shape.
A lot of people either neglect, skip,
or just don't put as much emphasis or effort
into their shoulder workouts.
Or just tag some shoulder exercises
to the end of another workout,
which is not gonna give you enough energy or time
to properly build your shoulders.
So they hold the misconception that they just don't need
to work their shoulders as much.
So just like you prioritize your chest and your back,
you have a specific dedicated chest day and back day,
you want the same thing for your shoulders as well,
as they're basically the biggest muscle group
in your upper body on average
and the third largest muscle group in your body,
just after your glutes and your quads.
And by strengthening and building your shoulders,
you can directly strengthen your chest and your back,
allowing you to lift heavier and build more muscle mass
throughout your entire upper body.
So if you want to build your shoulders,
increase your muscle mass, and get the ultimate physique,
then today's workout routine is gonna be perfect for you.
We're gonna be focusing more on time rather than reps alone
to increase the time under tension, lose your water weight,
and burn more calories and fat,
which will have your cuts and muscles even more visible,
effectively hitting every area of your shoulder
and giving you the appearance of the ultimate physique.
But not just looking strong, actually being strong
with today's specifically designed workout.
So if you're ready to get started,
all you're gonna need to do is download Thenx app
in the App store or Google Play store.
Open the app to the YouTube workout section.
You should be able to find this routine.
I want you to do the warmup first
that you will find before the workout.
Make sure you're properly warmed up, smash the like button,
and then we're ready to get started.
For the first exercise, we're gonna be doing
a progression to the handstand pushup.
That's gonna be elevated pike pushups.
And if that's too difficult,
I want my beginners just doing normal pike pushups
with their feet on the ground.
And for my advanced athletes,
if you want to go for handstand pushups
or handstand pushups against the wall, go for it.
I'm gonna get into a pike position,
start into a pushup position.
Feet straight, walk all the way up
so you're in a pike position.
Come down and up.
Let's do it. (cool music)
Pace yourself.
It's not about how many you're doing
but how well you're doing them.
Almost there.
Last 10 seconds.
Five, four,
three, two,
and last one.
Whew, there we have it.
My shoulders are already on fire.
Very effective exercise for your frontal and mid delts.
Now this next exercise,
we're gonna emphasize in the same area of our shoulders
with standing close and wide shoulder press.
So feet shoulder width apart.
Big chest, core tight.
Bring up your dumbbells.
Come out, press over your head.
Come right back in, press up.
Squeeze, stabilize with your core, breathe.
This is like the next level to an Arnold press.
Last 10 seconds.
Five, four,
three, two,
and one.
Whew, yes, sir.
My shoulders have a crazy pump right now.
And now we're gonna emphasize on our frontal delts,
also known as the anterior delt, with some planche leans.
Let's go ahead and get down to the ground.
You want to make sure you're doing this one
with perfect form.
We're on pushup position.
Thumbs out, facing forward.
You're gonna lean until your hands get to your waistline,
then bring it back.
If you can't get that far, just lean as far as you can
with your arms staying straight.
This one, you definitely don't want to rush.
In fact, you want to stay as far as you can leaned out
for a good amount of time before coming right back.
Remember to maintain perfect pushup position
as you lean forward.
Last 10 seconds.
Five, four,
three, two.
And one.
whew, you should definitely be feeling it.
The pump is real, and we're gonna double up
on our frontal delts with this next exercise,
dumbbell anterior raises.
So let's go ahead and grab our dumbbells.
You can grab a lighter pair for this exercise.
You want your chest out, shoulder blades back,
chin up, core tight.
Come all the way up, all the way back down.
You don't want to rush this.
You want to work on the eccentric
as well as the concentric portion of this movement.
The negative, just as much as coming up
Last 10 seconds.
Five, four,
three, two, last one.
All right, we are officially halfway done.
Now we're gonna start emphasizing on our rear delts
with the next exercise coming up, reverse planche leans.
So let's get back down to the ground.
You'll start off seated, keep your feet tight together.
Hands down, raise those hips up.
Keep your core tight.
Stay on your heels.
Make sure you're engaging your rear delts.
Squeezing them, pushing them down to the ground.
Keep your arms straight.
Regulate your breathing, core tight.
Make sure you're not drooping down.
You want to keep those hips up.
Push those scapulas down to the ground.
Almost there, last 10 seconds.
Five, four,
three, two, and one.
Whew, all right, let's bring it back up.
We're gonna emphasize on our rear delts again
with the next exercise, dumbbell rear delt fly's.
So choose a weight you can handle for 45 seconds.
Big chest, go ahead and lean down.
Keeping your back straight.
Last 10 seconds.
Give it everything you got.
Three,
two,
and one, whew.
That was a serious move for your rear delts.
Love that exercise.
And for this exercise, high side plank raises,
not only are we gonna be working our medial delts
but we're gonna be working our core as well.
Let's get down into a pushup position.
We're gonna do 22 seconds on each side.
Hips down, come right back up.
Squeeze the ground with your grip.
Here we go, last 10 seconds.
Five, four, three,
two, and one, let's switch.
All the way down, all the way up.
Really squeeze the grip on the ground.
Squeeze your core.
Squeeze your shoulders.
Last 10 seconds.
Five, four,
three, two,
and one.
We are almost finished.
We just have one last exercise to go
emphasizing on our medial delts.
One of my favorites, that's gonna be tap lateral raises.
We're gonna using some lightweight.
You want a big chest, your core tight.
Come all the way up, tap at the top, come right back down.
Remember to breathe, pace yourself, squeeze
Last 10 seconds.
Five, four,
three, two,
and one.
There you have it.
A solid shoulder workout in just eight minutes.
with just a pair of dumbbells and your own body weight
giving you the ultimate physique right from home.
So congratulations to those
who completed this routine with me.
You're on your way to building the ultimate physique,
not just looking strong, actually being strong.
And the more you do this workout,
the stronger you're gonna get, of course,
and the more rounds we'll be able to do eventually.
To benefit the most out of this routine,
you want to be able to do it at least three rounds.
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getting you in the best shape of your life,
download the Thenx app in the App store or Google Play store
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around the world using the Thenx app
to develop their physique
and to learn the most advanced movements
like the muscle up, full planche, human flag
and so much more with ease step-by-step.
And if you'd like to see more of my content during the week,
make sure you're following my blog channel.
That's youtube.com/chrisheria.
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So if you want a chance to be a part of it,
make sure you're following.
And with that said, thank you so much for watching.
Don't forget to share this video with a friend
that wants to build their ultimate physique from home.
And I'll see you next Sunday, 8:00 PM USA Eastern time.
Mad love, peace out.