(Upbeat Music)
- What's up guys, it's Chris Heria.
Welcome to the vlog.
Today we're continuing the 25 day weight vest challenge.
If you don't know what that's all about,
go ahead and check out this quick recap.
It's Chris Heria.
I'm going to be doing a 25 day weight vest challenge.
The winner is gonna win a Heria weight vest for free.
And we're gonna put that person on a plane,
and fly them all the way to Miami,
so that they can have a full day of weight vest training
with me and the guys from ThenX.
So, the whole point of this challenge is to do every
single workout for the next 25 days straight.
So anyone that's a member on Heriapro.com
is eligible to win this contest.
So what you gotta do is open the Haria Pro app,
follow along this workout program with me,
and the person with the best
body transformation photo is gonna win.
So today is day four of the 25 day weight vest challenge,
and we're gonna be training back and biceps.
This is gonna be an insane workout
to get your back and biceps super pumped.
I'm also gonna be showing you what I'm gonna
be eating today to supplement this workout.
And before we start the workout,
we're gonna be training some skills.
This is what I like to do before I actually
get into my real routine for the day.
And today's skill set is gonna be full planche.
Specifically we're gonna be working on full planche
push ups, like what you saw me do
at the intro of this video.
And today I have two exercises to show you, in my opinion,
my favorite exercises for training full planche push-up.
These are two exercises that I train in combination with
each other to really upgrade my planche pushing strength,
as well as progress me to increase my repetition.
So let me show you guys the first move.
This move, we're gonna go from an L-sit to full planche,
and then we're gonna come down into a 90 degree hold.
Let me show you guys what that looks like.
L-sit, full planche, come down 90 degrees.
(Motivational Music)
So as you guys can see right here,
I'm actually doing the negative of a full planche push-up.
In my opinion, this is the best set up to get into a full
planche, and then start coming down,
and work the eccentric portion of the full planch push-up.
Like I always guys, "Doing the negative of a move,
that you cannot yet do,
is gonna give you the strength and control that you're gonna
need when you start doing it for real.
So you guys wanna start doing this move right here for reps,
and as you saw when I went into this move,
I kept my arms straight from the L-sit to the full planche.
Once you finally reach that full planche position,
you can begin to lean forward and start to bend your arms.
Your hands should be by your waste line,
and you should be tightening your whole entire body
from the tip of your chin,
all the way down to the tip of your toes.
From that position, you can go ahead and lean back
and go into your L-sit position.
That's gonna be the starting point of the rep,
so go ahead and repeat it.
So now for the next exercise,
we're gonna be doing a positive motion.
We're gonna be doing the concentric portion
of the full planche push-up.
And we're gonna be doing this by going from a dip position,
up into a full planche position.
Lemme show you guys what that looks like really quick.
(Bright pop music)
Alright, lets break down this move really quick.
When you're going into this movement,
you wanna have your back already at a 90 degree angle.
Keep your legs as tight as possible,
and when you begin to press up,
you wanna be leaning simultaneously forward
as hard as you can.
And you wanna begin to swing your legs out,
to eventually bring your body to a straight line
when you reach the top of that rep.
On your first couple reps,
you might not go as high and as perfect,
but your probably is just getting ready
to lean more and more forward.
Keep training it, and eventually your form will increase,
as well as, how controlled you do this move.
Eventually, you'll be able to use less swing,
and more strength.
You'll even be able to stop right
at the top for a second or two,
come back, and keep repeating those reps.
So these are my two exercises that
I trained today for warm up.
I normally like to train skills at least 25 to 30 minutes
before I actually start my real routine, so.
I'm gonna go ahead and wrap this up,
and let's start the workout guys.
Alright, so we're gonna get this
weight vest challenge started.
So if you guys are wondering where the weighted challenge
program is, when you open the app,
you can see collections and programs at the top.
If you click programs, you're gonna see
25 day weight vest challenge, right there.
Go ahead and download the program just from there.
So, today's back and bicep routine
is gonna look something like this.
For the warmup, we have Australian pull-ups, 25 reps,
Australian chin-ups, 25 reps,
and explosive push-ups, 25 reps.
So I've already been warming up for the past 30 minutes.
I'm gonna go ahead and get right into the workout.
I want you guys to definitely do that warm up,
do not skip the warm up.
Let's go ahead and go right into the workout.
So for round one, we have three sets.
We're gonna go for dead lifts, bend over rowls,
rows with one arm, and front lever raises.
The first move we have is dead lifts.
I'm gonna go ahead and use a weight
that's for every single exercise.
If you guys don't have one,
you can go ahead and pick one up at Chrishariet.com.
And if you are doing this with a weight vest,
well you're gonna get a lot more results doing it that way.
So lets go ahead and move into these dead lifts.
We're gonna go in for a quick ten reps.
(Upbeat music)
wooh,
(breathing heavily)
quick ten reps.
Alright, we're gonna move into bent over rowls,
with a barbell.
So let's go ahead and take off some weight.
Alright guys, go right into it, don't even wait.
Here we go.
(motivational music)
woo, alright, let's go ahead and check the workout.
Alright, we're gonna go ahead and check that one off.
Alright so now we got rows, with the dumbbell.
Okay, let's go for it.
(Motivational Music)
last move, we're gonna move into front lever raises.
First, let's go ahead and check off the rows,
10 on each arm.
And we're gonna move onto the next one, front lever raises.
Ten reps baby, let's go.
(Motivational Music)
woo,
(breathing heavily)
that's a solid one for the back, right there.
So I'm gonna go ahead, mark front lever raises.
That is complete.
So I got two more rounds of this routine to go,
Imma go ahead and finish that up,
and I'll see you guys in round two.
Let's get it.
Alright guys, so moving into round two.
The first move is gonna be one arm pull-ups.
Now of course if you can't do one arm pull-ups,
one arm pull ups is a pretty advanced movement,
you can always do one arm Australian pull ups.
Especially if you do one arm Australian pull ups with
the vest, that's gonna go a really long way.
You guys are gonna be one arm pull ups in no time.
But anyway, we're gonna be focusing today on our one arm
pull up strength for our back and biceps.
Alright so for this move specifically,
imma take off the vest.
(Upbeat Music)
Oh my god, I'm surprised I can even do, like, one of those.
My arms feel dead, but if you saw what I did right there,
I kept going until I couldn't go any more.
Even on the last rep, I was struggling
just to attempt the move.
By increasing the tension levels in the muscle fibers,
and that's what stimulates hypertrophy.
That's what's gonna get you super strong
and pack on solid muscles.
So lets continue to increase that tension by immediately
going straight into jumping one arm pull ups.
(Upbeat Music)
So if you guys check this out right here, on my feet.
The higher of a bar you use to do jumping pull ups,
the less of a jump you're gonna use,
and the more you're stimulating a real one arm pull up.
And of course, the lower of a bar you use,
the more jump you're gonna use,
and the easier it's gonna be to execute this exercise.
But eventually, you wanna be making it harder and harder.
Slowly eliminating the jump and
using more of your pulling strength.
And the next exercise we have is
one arm chin ups, switching arms.
So for this one, here's a perfect opportunity
to throw the vest back on.
(Motivational Music)
(breathing heavily)
woo, alright, so we're about to wrap this routine up, guys.
I'm sure you guys want to eat, probably after this.
But first, lets go ahead, check off that last move.
Next we have negative hefestos,
but since we're already next to the bar,
the next move is behind the back chin ups.
I'm just gonna go straight for that one, lets go for it.
(Motivational Music)
Woo, alright, lets go hit those negative hefestos.
(Upbeat Music)
(breathing heavily)
Alright finally, we're on the last move of this routine.
We're gonna go for hammer curls, with some dumbbells.
Now you're thinking, how's the weight vest coming
into play in this exercise right here?
Well, just having this weight vest on is a workout.
If you're doing this routine with me with the weight vest,
your traps should already be on fire.
As well as your abdominals because
you're constantly engaging your core,
tightening your abs just to keep this thing on top of you,
and to keep your back straight.
So you're constantly tensing and activating all muscles in
your body while having this thing on.
So just wearing it, is a workout.
If you train while wearing this,
you're gonna see way more improvements,
and way more progress in your body,
in your skills, and in your strength.
Imagine when you take this thing off, your flying.
Alright so, I'm gonna go through the last exercise
right here, we have hammer curls with the dumbbells.
(Upbeat Music)
Woo,
(grunts)
alright, so that's the routine right there guys.
That's actually the first set to round two.
So I'm gonna go ahead, mark off that last move I just did.
Hammer curls right there, let's go ahead, check it off.
I got two more rounds to go of that set,
and then, that's gonna complete my workout for today guys.
So thank you for joining me with this workout routine,
and I can't wait to see the body transformations
that you guys are going through right now.
So don't forget to send over your photos of day one
of your 25 day weight vest challenge the transformations
at Harietpro.com to make sure that you're entered to win
a free weight vest and a trip to Miami.
And I can't wait to have you come on down and train with us.
So that's the workout routine for today guys.
I'm gonna go ahead and show you what I'm gonna eat
to supplement this insane back and bicep workout.
Lets check it.
Alright guys so we're gonna get into this post-workout meal.
So for today I have nine ounces of chicken breast.
And underneath that,
I have quinoa with some carrot slices in there.
And I got some broccoli on this side, over here.
And if I'm still hungry after this,
I'll go ahead and have some greek yogurt.
Maybe I'll put some blueberries or raspberries in there,
or something like that.
But thank you guys so much for watching.
Stay tuned with the vlog,
next week we're gonna keep this going, get ready.
I can't wait to see your transformations, guys.
And let the best transformation win.
We're gonna fly you all the way down here to Miami
so you can get a workout with me and the guys from ThenX.
Till then, see you next Thursday guys. Mad love, peace out.