- What's up guys, it's Chris Heria.
Welcome to another blog.
I just got to the office
and today I'm getting my workout in.
I'm going to be doing a routine that I don't do often,
but it's definitely a necessity.
And that is gonna be an arm workout,
just focusing just on arms.
Most times I'm incorporating my arms into my training,
it usually has to do with like a push day or a pull day.
So, I'm either doing chest and triceps, back and biceps.
I never actually get to isolate the arms.
And also, working antagonist muscles at the same time
within the same workout is really, I found,
one of the most beneficial things for me personally
when it comes to getting stronger.
Because in fact, the stronger your bicep is
the more effort your tricep will be able to put forth,
as well as vice versa.
For example, a lot of the exercises that you do
are gonna be compound exercises.
So your muscles need to work in union,
together, to execute that move.
And a lot of times you're incorporating those muscles
some way when you're doing these exercises,
whether it's helping support or at some point
through that motion.
Which is why if you're not training antagonist muscles
not only will you lack that strength
that you can be developing,
but you'll also be prone to more injuries.
For example, a lot of people can't lift as hard,
or maybe suffer from shoulder problems
because they have a strong frontal delt
but they have a weak rear delt.
So when they're pushing too much weight
their frontal delt can take it
but their rear delt that's helping support that movement,
even though it's focusing on the frontal delt,
cannot support that and that's gonna lead to injury.
And most exercises that you do anyway, in some way,
is gonna be utilizing your arms.
So you've gotta isolate your arms sometimes
if you're really trying to
take your training to the next level.
So, let's open up the Heria Pro app (phone dings)
and let's get an arm blaster workout going.
Let's go into "add a workout",
I'm gonna be building my own today.
Let's go ahead and call it Arm Blaster.
What?
This is gonna be a 45 minute workout
and it's gonna consist of calisthenics,
and weighted calisthenics.
This is gonna be a strength building routine
and I'm gonna make this for beginners.
So let's get this workout started.
So for this routine we're gonna be really targeting
our triceps and our biceps.
Now we know that within our biceps we have two heads,
within the triceps we have three heads.
So we're gonna be targeting all of those areas
and we're gonna be choosing exercises that are gonna
give these areas a tough, progressive overload.
So for the warmup let's go ahead
and choose muscle-up because the muscle-up
is one exercise that uses both antagonist movements,
pulling and pushing simultaneously
to complete that exercise.
So we're gonna go into muscle-up.
In fact, since this is a beginner exercise
I'm gonna go ahead and give you guys negative muscle-ups.
This is the best exercise that you can do
if you're trying to achieve your muscles.
For those of you that can do muscle-ups
we're gonna go right for muscle-ups.
Alright, so we're gonna be doing eight reps for three sets
and that's gonna be the warmup.
Let's go ahead and plug that in.
So that's the warmup, let's move on to round one.
The first exercise we're gonna be doing
is gonna be behind the back chin ups.
Some of you may have seen me do this in past videos,
THENX videos, and this is a great bicep move
because you're isolating that bicep when you
put your arm behind your back.
So let's ahead and plug that move in.
And me personally throughout this workout,
I'll be doing negative hefestos
because that is the next, harder progression
after you guys have mastered the behind the back chin ups.
We're gonna for a total of six for those of you guys
that are actually going for the negative hefestos.
So if you can do more than six reps
for the behind the back Australian chin ups,
then you need to increase or intensify that angle
and have yourself maxing out at six.
Alright, so the next exercise we're gonna go into
is one arm chin up holds,
switching the arms.
We're gonna go ahead and put that one for 10 reps.
And the third bicep exercise is ganna be
behind the head chin ups,
and we're gonna go for
seven of those.
If that's too easy throw some weight on there.
Alright, so moving one, we're gonna move on
into triceps.
We're gonna be doing impossible dips.
I really want you guys to max this one out
but I'll go ahead and give you guys a number.
We're gonna go for seven.
The next exercise we're gonna choose
is gonna be tricep extensions.
I want you guys to do at least 25 in a row.
If you guys can't do 25 in a row, drop down on your knees
and continue on until you hit the number 25.
For the last exercise, this is gonna hit
the last heads in our tricep and it's also gonna put
our tricep behind our back to really isolate that movement.
We're gonna go for bench dips.
For those of you that can do it weighted,
go ahead and go for it weighted.
We're gonna go for 25 of those as well.
That's the routine guys.
I'm gonna go ahead and get this workout saved, started.
Make sure you guys have the Heria Pro app
so that we can do this workout together.
You can pick it up on the app store
or the Android Play store.
I'm gonna schedule this workout in right now,
let's get it started. (phone dings)
Guys, open up the apps, let's do this together.
Alright guys, so we're right about to start this routine
so for the warmup you guys have negative muscle-ups,
eight reps each, we're gonna do this for three sets.
I'm gonna go ahead and do some muscle-ups.
For all of you guys that know how to do muscle-ups
go ahead and max out your muscle-ups, three sets in a row.
Let's go for it.
I'm gonna go ahead start the workout,
timer's started, let's get to it.
(atmospheric, guitar music)
Alright.
So, once you're done with three sets
you guys can go ahead and input
how many reps you actually did.
So I'm gonna go ahead and put eight,
and we are finished with the warmup.
Okay, so now we're moving in to the workout.
So for the first exercise you guys should be doing
behind the back Australian chin ups,
and I'm gonna be doing the next progression to that
which is gonna be negative hefestos.
If you guys are ready, let's go ahead and start the routine.
If you guys need help on form
or need to know what it looks like,
you can always go ahead, click on the move
and I'll show you exactly how to do that
right then and there.
Alright guys, let's get started.
(driving, rhythmic music)
Whew!
Okay, I feel like the workout's already done.
My arms, my biceps are killing me.
Let's go ahead, check out this move as complete
and put how many reps we actually did,
I think I did about seven.
Alright, now we're moving on to one arm chin up holds,
switching arms.
We have 10 reps to go.
Let's try to hold each side for at least
a solid two seconds.
Alright.
Let's go for it.
(rhythmic, percussive music)
(groans) Whew!
Yeah, that's killer.
That's like a mixture of a static hold
with a negative, because you can feel your arm
slowly going down.
(heavy breath) My biceps are seriously blasted right now.
We've got the last bicep move, we're gonna do
behind the head chin ups.
Alright, let's go input how many
one arm chin up holds we did, 10.
Now we're moving into behind the back chin ups.
We're gonna go for seven reps.
Alright, shouldn't be too hard.
You know what?
For those of you that can do extra weight,
let's go ahead and do some extra credit.
(intense, driving beat)
Alright, we're gonna add some weight to this move.
Let's go for it.
If you guys need a weighted vest,
of course you can pick yours up at chrisheria.com.
It really helps if you start with an over grip.
(heavy, driving music)
Whew!
Ah!
Alright, so that's it for the first half of the routine.
That's biceps.
Let's move over into those triceps.
So for the first tricep move
we have negative impossible dips.
Let me show you guys how to do this.
It's really important that you're doing this move
with perfect form, guys.
First let's go ahead and put in how many
behind the back chin ups we did.
I think I did about seven or eight.
Let's put in seven.
Alright, moving on.
Oh, this is gonna be killer with the weight vest on.
Excuse me guys, (breathing heavily) if I'm lacking in form
but I'm gonna try my best.
Alright, so you're gonna go up
from the starting point of a dip,
you're gonna try to lower yourself
and lean back as slow and controlled as you can,
until your elbows come back down to the bar.
Then you're gonna lean forward and come back up,
do it all over again.
You guys ready?
Let's go.
It looks kinda easy, but trust me,
it's called impossible dips for a reason.
Let's see if I can do it with the weight vest.
(dreamy, rhythmic music)
(grunt) Whew!
That move gets a little bit harder the sweatier you get.
(chuckles) You know what?
Let's take off the vest, put some quality reps in there.
(slow, percussive music)
Now I'm starting to feel that for real.
(breathes heavily) Okay, should we go on to the next move?
Let's go ahead and put how many reps we did.
Already forgot the number.
Supposed to do seven,
I think I definitely did at least seven.
Alright, so the next move we have now is gonna be
tricep extensions, we're gonna do 25 straight.
If you can't do 25 just go onto your knees
and finish the rest.
We're getting to the end of the routine
so right now we wanna increase the pace,
and we wanna increase the overload
and the time under tension.
That's what really makes this workout
an arm blaster routine.
Alright guys, let's go ahead
and go for these tricep extensions.
(rhythmic music syncing with moves)
Oh!
It's a quickie.
Okay guys, let's go ahead and put in 25 reps.
And we are on the last exercise of this routine.
It's gonna be bench dips, 25, let's go for it.
All the way down, all the way up.
Lean back on those triceps to really emphasize
and make this move good.
(rhythmic music syncing with moves)
Whew!
Alright guys, there you have it.
That's round one.
As you can see I'm already breaking a sweat.
Let's go ahead and put in those bench dips, 25 reps.
Two more rounds to go.
That completes the workout routine.
Thank you guys so much for watching
and hope you enjoyed this Arm Blaster workout.
We hit every head in the bicep,
every head in the tricep and my arms are feeling
way more pumped than when I normally
lift weights or do something like that.
So if you enjoyed this video don't forget
to smash that like button.
6Make sure you download the Heria Pro app
so you can get your hands on this workout routine
and for more of my personal workout routines
that I post on a daily and weekly basis
sign up right now to Heriapro.com.
Become a member and get access to all my personal workouts
that I do to keep myself in shape
and to get to where I'm at today.
And I always post all my routines
in a beginner, intermediate, and advanced format.
There's a whole bunch of different styles of training
and workouts that I have up on there:
weighted calisthenics, weights, calisthenics and so forth.
Go ahead and check that out.
We also have a workout generator on the app
that can generate workouts using an algorithm I created
that creates workouts the same way that I would think
a prescriber wants.
So having this app is like having me
as a personal trainer in your pocket.
And every month we choose a Heria Pro member at random
and gift them with a Heria Pro weight vest
and we're doing that this month.
So, stick along for the blog, guys,
and find out which Heria Pro member
wins a weight vest this month.
If you want a chance to win a Heria vest each month,
sign up and become a member to Heriapro.com.
And comment within the first 30 minutes of any upload,
every Thursday at 2 p.m. for your chance
to win some free Heria gear, guys.
Thank you so much for always supporting.
We're gonna be on the road, North American tour,
November 2nd all the way to November 13th.
We're gonna be hitting up Texas, Vegas, Toronto,
where you guys are at.
Sign up right now if you guys wanna attend
one of these workshops, we're just a couple days away.
You can vist THENX.COM/BLOG/EVENTS
and I also have the link down in the description below.
And with that said, thank you guys so much for watching.
Leave a comment, let me know what you want
the next video to be about.
Until next time, I'll see you guys next Thursday,
2 p.m., USA Eastern time.
Mad love.
(slow, rhythmic music)
(consecutive blasts) Smash that like button, guys.
(consecutive blasts)