- What's up, elite Thenx athletes?
It's Chris Heria.
Welcome to another video of Official Thenx.
Today we're gonna be doing a strength-building
back and bicep workout,
straight from the brand-new program from thenx.com.
And that's an intermediate calisthenics and weights program.
So let's get started.
(techno music)
All right, so let's get started.
Let's meet up on thenx.com
on the brand-new program,
the intermediate calisthenics and weights program.
We're on part seven.
That's a strength building part.
Day two, back and biceps.
So to warm up,
we're gonna go to Spiderman push ups across, five times,
mountain climbers for 45 seconds,
and then a plank hold for 45 seconds.
You want to perform this routine
two times to complete the warm up.
After the warm up is round one,
and that's deadlifts, five times,
bent-over rows, seven times,
and pull ups, we're gonna max out.
You want to perform this routine four times
to complete round one.
And as you can see, round one is really short.
Not only is it really short,
but it has a really low number of reps.
When you're trying to build strength,
you don't want to do high repetitions.
That's for repetition building.
When you're trying to build strength,
you want to do really, really low numbers
of really, really high, high, high volume.
Something that's really, really heavy,
and you want to max out really low.
Then that's gonna challenge your strength.
So, that's why we have three exercises in the first round.
So after the first round, we have four.
And those are single arm dumbbell rows, seven each.
Bar curls.
We're gonna max out after that.
Barbell curls, ten times.
And lastly, we're gonna go for Australian pull ups,
and we're just gonna max out at the end
to really just kill that bicep and that back muscles.
And you want to perform that routine three times
to complete round two,
and that completes the workout.
So let's get started on round one,
'cause I've already warmed up.
That first move is gonna be deadlifts, five times.
So if you don't know what that move looks like,
you can scroll down,
and round one, you can see deadlifts.
Right there in the video.
(hip hop music)
All right.
So there you have it, deadlifts.
So like I said, it says five times,
and throughout this whole entire program on thenx.com,
whatever the number is, you want to choose a weight,
when it comes to the weighted exercises,
a weight that's gonna challenge you to reach that number.
If you see five, and you're like,
"Oh, five, that's easy.
"I'm gonna do five of whatever, ten."
You want to do five of something that's hard.
Not five of something that's easy.
So when you hit that fifth one, you're barely making it.
So I'm gonna go for three forty-fives
on both sides for the deadlift.
And we're gonna go for five times each.
All right.
So here we go.
Here's a little tip when you're doing your deadlifts.
When you're at the bottom,
if you take in a big breath of air,
(inhales) like this and come up,
(exhales) just like that,
it's gonna feel almost effortless, a lot easier.
So let's go with the first one.
Here we go.
(hip hop music)
(weights clang on floor)
Whoo, all right.
So there's five deadlifts.
Next move.
Bent-over rows with the barbell, seven times.
If you don't know what that looks like, watch the video.
So let's go over it.
(hip hop music)
All right.
So, deadlifts, bent-over rows.
These are moves that build massive, massive strength.
If you're not incorporating these moves
into your workout regimen,
you're not gonna reach that crazy strength capacity.
Or you don't know how much strength you have left to gain.
So start doing these movements.
Here we go, bent-over rows, seven times.
Remember, low number
so we can get that strength in.
And so you can focus on the rep.
Here we go.
(hip hop music)
(weights clang on floor)
I just did that extra one for good luck.
(laughs) All right.
So now we're gonna go on.
Pull ups.
Now you want to max these out.
So after this, if you're really lifting heavy,
you shouldn't be able to do much pull ups after this.
You can choose to do pull ups straight to the chin now,
straight to the chest, or try to go as high as you can.
I'm gonna try to do some high pull ups.
Here we go.
(hip hop music)
Whoo!
Hold at the top.
That's always fun.
(hip hop music)
All right.
So there you have it.
That's the first round.
As you can see, the first round,
not a lot of movements.
We really want you to focus
on these core movements right here
to really develop that strength.
But you go for four rounds.
So I'm gonna do three more rounds,
and I'll see you at round two.
Let's do it.
All right, so moving on.
Round two.
The first exercise is single-arm dumbbell rows.
If you don't know how to do it, or what it looks like,
hit that video, and watch.
(hip hop music)
All right.
Okay, so, it says seven times each.
So we're gonna choose a weight
that challenges us to hit the number seven.
Let's go for it.
(hip hop music)
All right, switch sides.
(hip hop music)
(weight drops on floor)
Whoo!
All right.
So next exercise.
(hip hop music)
Bar curls.
We're gonna max out.
(hip hop music)
All right.
I'm gonna use this bar right here.
Let's go for it.
(hip hop music)
(grunts)
Whoo!
So, if you tried a challenging angle,
and you're pulling just from your bicep,
and you're not using your lat or anything else,
just hitting 10 should be a challenge.
So the next move
after the bar curls, max out,
barbell curls, ten times.
Let's do it.
(hip hop music)
Whoa.
So, no matter how challenging that might feel,
you want to really try to do it with perfect form.
Try not to move anything,
and just use the bicep.
Okay, we're almost done.
I think we got about one more move left.
All right, last one.
Australian pull ups.
Max out.
Let's go for it.
So really squeeze when you do these guys.
(hip hop music)
All right. (exhales)
So there you have it.
That's the second round.
And you want to do that three times
to complete the second routine.
So I got two more to go.
So as you can see, just four exercises
in the last to second routine,
because we want you to focus on those core movements.
That's really gonna develop that real strength.
So if you want some massive biceps,
massive back, and some real, real strength
that people just people just look at you like,
"What the..."
You definitely want to check out thenx.com,
and the brand-new program
that mixes calisthenics and weights exercises
to give you the best of both worlds.
And it's the same program that I've been doing myself,
along with everyone else on this channel.
So thank you guys so much for watching.
Definitely like, comment, share, and subscribe
if you found this video helpful, and also,
let us know what you want the next video to be about.
Thank you guys so much.
We got Thenx gear available now
on thenx.com/apparel.
And I'll put the link in the description
and in the video.
Thank you guys so much
for being loyal subscribers
and always staying tuned.
Our viewers have flown up tremendously.
The other day, in one day,
we got 14,000 new subscribers.
So if you're a new subscriber watching right now,
thank you guys so much.
We got a lot more crazy stuff
to change your life
and to get you to the best version of yourself possible
along the way.
So, stay tuned.
We post every single Sunday.
So get ready for that.
Thank you guys so much.
Peace out.
(calm hip hop music)
(techno music)