- What's up? It's Chris Heria.
Welcome to another Thenx video.
Today, I'm gonna show you a workout
to get bigger arms from home
just using a pair of dumbbells.
(upbeat music)
Now, before we get into it,
you should know that when trying to get bigger
and building more muscle,
you're gonna need the right workout routine
but you're also gonna need to make sure
that you're eating enough protein.
Even if you're consistently training with the right routine,
if you're not eating enough protein
you're not gonna be building much muscle.
To build muscle, you need the right workout routine
to tear your muscle fibers
then you need to eat enough protein to ensure muscle growth
and enough sleep to allow your muscles to repair
and grow back thicker and stronger.
So just as important as this workout is gonna be
for building bigger arms and muscle
so is your nutrition and getting enough protein.
So now as for the arm workout
we're gonna be hitting every muscle in our arms
for a complete arm workout
starting with the biggest muscle, our shoulders.
Within our shoulders we're gonna be hitting our three heads,
frontal medial and rear delts.
Then we'll be moving on to our triceps,
hitting all three heads,
our lateral, medial and long head.
Next, moving onto our biceps,
engaging both heads, our long and short head
and then finishing off with our forearms.
Now the bigger the muscle, the stronger it is,
and that's why we're starting with the biggest muscle first
so we're able to apply the most resistance
and most of our strength and energy.
So if you're ready to get started,
all you're gonna need is a pair of dumbbells.
We're also gonna use an elevated surface
if you can have that nearby.
If you don't have a pair of dumbbells,
you can always use a pair of water jugs
or find anything around your house that you can lift.
And if you're looking to buy a pair of dumbbells,
we should have them very soon on our shop.
So comment down below
and let us know what weight you'd like to see us
have available in the shop.
So if you're ready to get started,
to make sure that you can properly follow along,
make sure that you've downloaded the Thenx app
in the App Store or Google Play Store.
Open up to the YouTube workout section,
you should find this routine
and you're ready to get started.
So the first muscle group we're going to be getting into
as I said before is the largest group,
that's shoulders.
We're gonna be starting off with handstand push-ups,
engaging mainly our medial and frontal delts.
Now this is an advanced exercise that's what I'll be doing.
I want everyone out there watching
to choose a progression of the handstand pushup
that challenges you.
If you're a beginner do pike push-ups,
if you're more intermediate try elevated pike push-ups
and if you're feeling up to the challenge,
try the handstand push-ups against the wall.
Let's go for 10 repetition.
(soft music)
(hiphop music)
All right, their we have 10 hints and push-ups.
Moving into next shoulder workout.
We have rear dealt flies,
engaging our rear delts.
Let's go ahead and take a second to catch a breath,
breathing in through your nose,
out through your mouth.
We're gonna go ahead and pick up our pair of dumbbells
and we're gonna go for 15 rear delt flies.
So you want to keep your back straight,
bend at your knees,
hips out, core tight.
Come all the way out.
15 reps.
(hip hop music)
Last one.
All right.
We're gonna move in to our last shoulder exercise,
engaging our medial delts, lateral raises
for 15 repetitions.
Let's go ahead, take a quick second to catch our breath.
Breathe in through your nose
and out through your mouth
Now we're ready for the next exercise.
For our lateral raises,
we're gonna do five straight up
then we're gonna hold it
and we're gonna alternate for six reps
and then go again another four reps
for a total of 15 repetitions.
So let's go ahead and pick up our weights.
Go for five.
(hip hop music)
Lets go for six.
(hip hop music)
Four, five.
There we go.
And that was pretty tough
I normally do that with a bit lighter weight.
But now we're done with all the heads of our shoulders
let's move on to triceps.
The next exercise is gonna be bench dips,
engaging our long head
as well as the other heads of our triceps.
Let's go for it.
So we're gonna need an elevated surface.
I'm gonna use this bench.
Have your hands behind you.
Core tight,
lower your body all the way down and then back up.
Let's go for 15.
(hip hop music)
Give it full range motion.
All the way down, all the way up.
When you come to the top, lean on your triceps.
(hip hop music)
All right.
There we have bench dips.
Moving on to the next tricep exercise,
overhead tricep extensions.
So we're gonna need our dumbbells again.
You can do this with one dumbbell or two.
Let's go ahead and pick them up.
Make sure you've caught your breath of course
and you're ready to go again.
We're gonna have the dumbbells behind us,
extend all the way up.
Let them come right back.
15 Reps.
(hip hop music)
Keep your core tight.
(hip hop music)
All right, there we have 15 reps.
Lets put the weights back down.
The last tricep exercise we're gonna get into
is gonna be skull crushers.
And with this last exercise,
we would have hit all three heads.
So let's go ahead.
Go for 15 repetitions.
You just gonna need an elevated surface.
You wanna stay straight from your feet to your shoulders,
lower your head, a little straight down and back up.
Keep your core tight.
15 Reps.
(hip hop music)
All right.
There we have the skull crushers,
the last exercise for our triceps.
Now we're gonna be moving into biceps.
The first exercise we're gonna get into
is gonna be hammer curls.
Now I'm gonna do it seated and inclined.
That's gonna help me engage more of my bicep.
If you have a bench,
that's great, go ahead and do that.
If you don't have a bench,
you can just go ahead and take a seat.
So let's go get the weights.
(hip hop music)
I'm gonna put this seat an incline.
Help me engage more of my biceps
and it's gonna prevent me from
other muscles helping with this lift,
allowing me to overload more on the biceps.
So let's go ahead.
Curl straight up.
15 Reps.
Now, I don't want you to just stop right here,
I want you to keep going with the bicep.
Overload the weight onto your biceps.
(hip hop music)
Last rep.
All right.
Moving in to the next bicep exercise,
we're gonna be going for pronated curls.
This is a great exercise for building strength
in your bicep, your brachialis,
and also helps making your bicep longer
filling in the gap of your bicep.
So let's go ahead.
Stand up for this exercise.
We're gonna be curling with our knuckles up.
15 Repetitions.
(hip hop music)
Last reps.
(hip hop music)
All right.
We just have one last bicep exercise to go.
We're gonna be moving into supinated bicep curls.
So let's go ahead and take a second to catch our breath.
In through our nose, out through our mouth.
And with this last exercise,
we're gonna have engaged our long and our short head
and our biceps.
So let's go ahead and grab the dumbbells.
We gonna go for 15 reps
and with these curls,
I want you to have a wider grip.
(hip hop music)
This is gonna ensure
that we're hitting both heads and our biceps.
Alternating narrow mixed with wider grips.
(hip hop music)
All right, there we have last bicep exercise
now we're moving in for the last muscle group
that's gonna be our forearms.
The first exercise for our forearms
is gonna be pronated wrist curls.
So let's go ahead.
Take a seat,
grab our dumbbells,
have our forearms on our knees
and have our wrists hanging right over.
We're gonna curl our wrist up and back down 15 times.
(hip hop music)
Last one.
All right.
Moving to the last exercise
we're gonna do wrist curls again
but this time we're gonna do them in a supinated position.
We're gonna go for 10 reps.
This gonna be the last exercise
so go ahead one last time, take a deep breath in,
exhale, shake it off, pick up the weights,
Let's give it everything you got.
These last reps.
Let them go all the way down,
curl all the way back up.
(hip hop music)
All right, there we have the last exercise
to end the routine,
but you made it this far,
congratulations you're on your way
to building some solid strength
and some solid muscle and bigger arms right from home
just using a pair of dumbbells.
And don't forget if you want bigger arms
and to build muscle,
you need to have the right training program
but you also need to make sure
that you're eating enough protein
and getting enough sleep
to allow time for your muscles to repair
and grow back thicker and stronger.
So congratulations for making it through round one.
Keep training like this
and the more you do it,
you're gonna build your strength
and eventually be able to go for more rounds.
And to benefit the most out of this routine,
you wanna be able to do it
for at least three to four rounds.
That's the same thing that I do
whenever I'm doing this routine.
So if you enjoyed the video,
then definitely smash that like button,
leave a comment down below
and let me know what you want the next video to be about
and share this video with a friend
that wants to build bigger arms right from home.
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mad love, peace out!
(upbeat music)