- What's up, Thenx athletes it's Chris Heria.
Today, I'm gonna be taking you through a quick
and super effective bicep and tricep workout
that you can do from the convenience of your own home
just using a pair of dumbbells.
If you don't have a pair of dumbbells, don't worry.
You can always find something to lift around your house,
like two jugs of water.
This is gonna be a complete and very thorough routine,
ensuring that we're hitting both heads of our biceps
as well as all three heads of our triceps.
Giving us a well-rounded and complete
bicep and tricep workout routine.
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,
so that you can properly follow along with me.
Open up to the YouTube workout section,
you should be able to find this routine.
There's a warm up at the beginning of the workout
you can do if you're not already warmed up.
But for everyone that's already warmed up,
smash the like button on this YouTube video
and we're ready to get started.
So first we're gonna emphasize on our biceps
with four different exercises and then we'll have
four different exercises to build our triceps.
Now, starting off with the first exercise for our biceps,
emphasizing on our brachialis,
short and long head of our bicep.
We're gonna be getting into 21s with a pronated curl.
So go ahead and pick up your dumbbells.
These are super effective
as they work every range of motion.
We're gonna start off going full range of motion,
all the way up, all the way down.
Seven.
(energetic music)
You want a big chest.
Six.
Seven.
All right now we're gonna go
all the way up, and halfway down.
Last one.
All right, now all the way down and halfway up, seven.
One.
(energetic music)
Last one.
All right.
Great little pump in the arms,
that's one of my favorite exercises for bicep.
Now, ready to move into the next bicep exercise.
That's gonna be supinated curls
with your back against the wall.
Emphasizing on our short and our long head.
We're gonna be putting our backs against the wall
to make sure that we're not using any momentum,
and we're using perfect form and pure strength.
Also this is gonna give us a greater range of motion.
So from right here, we're gonna curl all the way up,
come all the way back down.
(intense music)
Let's go for 15 reps.
Last ones.
Three,
two,
one.
Ah, let's just hit one for good luck.
Sheesh!
All right, flying through this routine.
Moving on to the next exercise, we have hammer curls.
Emphasizing on our brachialis
and the long head of our biceps.
Give our arms a break, go ahead and pick them back up.
Now I'm gonna put my back against the wall again
to ensure that I'm using no momentum, not swinging at all.
Here we go, we're gonna go all the way up,
all the way back down, 12 reps.
(intense music)
Keep your core tight.
Three more let's go.
Three.
Two.
Last one, squeeze.
As you can see, I'm not rushing the dissension,
working the negative as well.
Whew, let's give our arms a break.
We're down to the last bicep exercise.
That's gonna be single arm bent over curls.
Now this exercise is gonna emphasize on our brachialis,
short and long head of our bicep.
And as you can see, we're working a lot of angles
as well as different hand positions to work our biceps.
Doing that is gonna give us the most results and strength.
So we're gonna do one arm at a time, 10 reps each.
We're gonna bend over, keep your back straight,
and you want to curl straight to your head.
10 reps.
(energetic music)
Don't rush it.
Two more.
Nine, last one.
10, squeeze.
All right, switch the arm.
Keep your back straight, curl right to the head.
Two more.
Nine, last one, squeeze.
All right.
Whew, my biceps are on fire right now.
Now we're officially halfway.
It's time to move on to our triceps.
First tricep exercise we're gonna get into
is gonna be kickbacks, emphasizing on our lateral head
while also engaging our long head,
and our medial head of our triceps as well.
So if you need to go ahead and take a second
to catch your breath, breathe in through your nose,
out through your mouth.
Pick up your dumbbells, ready to get started.
You want your feet shoulder width apart,
big chest, shoulder blades back.
You're gonna lean forward, and from the elbows,
you're gonna extend your arms.
We're gonna go for 12 reps.
(intense music)
Last one.
All right, flying through this routine.
Now we're ready to move on to overhead tricep extensions.
This exercise is gonna focus on our long head,
but it's also gonna engage our lateral
and medial heads as well.
We're gonna be doing this one arm at a time
10 reps on each arm.
So have a good posture.
Bring your arm up right behind your head.
We're gonna go all the way up, extend and out.
10 reps.
(intense music)
Last one.
All right, switch.
Two more.
Nine,
ten.
All right.
We just have two more tricep exercises to go.
Next we're gonna get into one of my favorite
tricep exercises that you can do with a dumbbell
that engages all three of your tricep heads,
your long, medial, and lateral,
that's gonna be cross tricep extensions.
You can do this on the ground as a calisthenics exercise
if you don't have dumbbells,
but I like doing this move with dumbbells and single arm.
So I'm gonna lay down.
My arm is gonna go across and I'm gonna completely extend.
12 reps.
(intense music)
Last one.
All right, switch it up.
Two more.
Last one.
All right.
Now I love that exercise because
there's not many tricep exercises
where you're actually using your triceps from this position.
Now we're down to the last tricep exercise.
That's gonna be some good old fashioned bench dips.
A fantastic compound exercise I've been using for years
that engages all three of your tricep heads
as well as your chest and your shoulders.
We're gonna be going for 20 repetitions.
I want you to burn out and give it everything you got.
So we're gonna get to the surface.
Get your feet out, bring your hips up,
come all the way down, all the way back up.
(intense music)
Don't rush it.
Keep that time on attention.
Full extension.
Five more reps.
All the way down.
Make these last ones count.
Last one, all the way down, stretch,
come all the way up.
Whew, there we have it.
My arms are on fire right now and the pump is real
and that was just eight exercises.
We hit all the heads of our biceps and our triceps,
as well as our brachialis,
right from home with the most minimal amount of equipment.
And if you really want big arms you wanna do this routine
at least three to four times.
And the more you do it, the stronger you're gonna get
the more results you're gonna have as well.
So definitely start to increase your repetitions over time
or increase the weight, or even decrease your rest time.
And you're gonna continue to see progress, results,
more muscle, and strength gains.
So congratulations to everyone
that got through this routine with me.
If you enjoyed the video, please smash that like button.
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make sure you're liking, commenting, and following.
And lastly before I go, I just dropped
a brand new collection @chrisheria.com.
We have brand new workout joggers,
hoodies, and fleece shorts.
I designed this collection with quality, comfort,
silhouette, and functionality in mind.
The hoodies are drop shoulder
with the sleeve starting wide to slim,
to give you the perfect relaxed fit,
made with the highest quality materia,
perfect for training or chilling.
If you had the same problem as me,
where you were tired of buying low quality,
uncomfortable clothing that just didn't fit right,
then you're gonna love the new Heria collection,
and we produced a limited quantity.
So shop your favorite pieces right now at chrisheria.com
before we're all sold out.
Again thank you guys so much for watching.
I really wanna take the Thenx YouTube channel
to a new level this year.
So if there's any ideas,
even things that we've never done before
that you'd like to see in the next upcoming videos,
please leave it down in the comment section below.
We'll definitely be creating the best ideas,
and shouting you out for your idea in the video,
as well as sending you some Thenx gear as a thank you.
So with that said, I'll see you next Sunday,
8:00 pm USA Eastern Time.
Mad love and peace out.
(intense music)