- What's up, it's Chris Heria,
and welcome to another vlog.
Today, I'm going to have you follow along
my full arm workout.
And we're going to be doing this in the gym,
but if you don't have access to a gym,
or if you're following along from home,
you can still do this workout routine with me.
All you're going to need is a pair of dumbbells,
or even a set of resistance bands,
which if you don't have,
you can pick up a pair of ours at the thenx.com/shop.
Now this is gonna be a super effective workout,
for your arms, that you're going to want to follow along
and incorporate into your weekly routine,
because I've selected the right exercises
that will engage each muscle
within each muscle group of your arms.
Sometimes people may go to the gym,
trying to work out arm,
and may not hit every muscle within each muscle group,
making it an incomplete arm workout.
For example, they may do an exercise
to work out their triceps,
but not effectively hitting all heads of your tricep.
Same thing goes for your biceps and your shoulders.
But with today's routine,
you're not going to miss a muscle within any muscle group,
ensuring that you're going to get a complete arm workout,
and we're also going to be using exercises
that are going to build your relative strength,
as well as your absolute strength,
two different types of strengths
that are going to be very necessary to build.
So I'm going to be utilizing different types of exercises
to have you build on both strengths
and having you, not just looking strong,
actually being strong.
So if you're ready to get started,
all you need to do to make sure
that you can properly follow along
is to download the Heria Pro app
in the app store or Google play store.
Open up to the YouTube workout section.
You should find this routine,
smash the like button on the video before we get started,
and we're ready to go.
Now, to start off the routine,
first we're going to be covering biceps.
And for the first exercise,
we're going to be working on building
our absolute strength with One Arm Negative Preacher Curls.
Because we're doing negatives,
you want to pick up a heavy weight.
We're going to have it against a bench.
We're going to allow the weight to drop down.
We'll completely control the negative.
Then help you bring it back up,
and we're gonna for five reps.
Now you want to make sure to come at an angle.
This is going to engage more of your short head.
The more narrow the grip,
that's going to engage more of your long head.
That's why I'm really pushing it out to the side,
get the short head involved.
Alright, last one.
Okay, let me go ahead and switch that up.
So bring it up.
Really control the negative.
All right.
There we have the very first exercise,
negative one arm preacher curls.
Now, you should feel your bicep
popping like crazy at this point.
One of the best ways to go up in strength,
especially when you feel like you're plateauing,
is to pick up a weight
that you still can't yet do the concentric portion
and start working the negative portion.
Eventually, the more you work that negative,
you're gonna be able to manage the weight
and eventually bring it up concentric,
building more strength.
Now, moving on to the next exercise,
for our biceps is going to be Pull-up One Arm Negative.
This exercise is going to emphasize more on our long head
because the angle is more narrow for our biceps,
and it's also gonna emphasize
a more relative strength.
Relative strength is the amount of strength that you have
compared to your body size,
and absolute strength is the amount of force
that you can exert,
regardless of your body weight or size.
Now, although this exercise
will definitely build your relative strength,
it's a tough exercise.
So it's going to build your absolute strength as well.
So for Pull-up One Arm Negatives,
we're going to go up with two arms
and then come down with one.
If that's too difficult,
then just lean to the side of the limb
that you're going to come down on,
release with a couple of fingers,
and then work the negative all the way down.
And if that's too difficult,
then you can always do this Australian pull-up style.
Absolutely anybody can do it from that position.
We're gonna go for five on each arm.
Let's come up,
and down.
(hip hop music plays)
Switch.
Alright, there we have the pull-up one arm negatives.
Now we're ready to move into the last bicep exercise.
That's going to be Alternating One Arm Chin-up Hold.
Remember, if this exercise is too difficult,
you can always move to one side,
release some fingertips and some pressure,
on one arm, and then alternate from side to side.
And if that's too difficult,
then you can always do this Australian chin-up style.
We're gonna go for 10 reps, total.
Each side is going to be one.
Let's go for it.
(hip hop music continues)
All right, there we have it,
the One Arm Chin-up Holds,
and now we've effectively engaged
both heads within our bicep,
ready to move on to tricep.
First exercise is going to be a combination
of Tricep Kickbacks with Skis,
engaging the long head of our tricep,
as well as our rear delts.
This move can be done
with a pair of dumbbells in your house,
but since we're in the gym,
I'm gonna be using the cables.
So I want to put it at a height
where one be at a 90 degree.
So we're going to go ahead for 10 reps
and then we're going to go for 5 skis.
(hip hop music plays)
So, for the skis, keep your arms straight.
All right, you should feel your arm burning right about now.
Let's go ahead and switch.
(hip hop music continues)
All right, keep your arm straight.
We have the first move down
and my triceps are already on fire.
Now we're ready to move on to the next exercise,
Overhead Tricep Extensions,
which can be done with a dumbbell, as well,
or even a resistance band, just like the last exercise.
Now, with this exercise,
we're going to be engaging the medial,
lateral, and the long head of our tricep.
So we're going to put the weight up.
We're gonna go for 20 reps.
I always like to mix in heavy
low reps,
with moderate weight in high reps,
at least 20 reps,
15 reps, or above.
(hip hop music plays)
All right, there we have it.
We just have one more tricep exercise to go.
That's going to be Assisted One Arm Tricep Extensions,
emphasizing on remedial,
and our lateral head of our triceps,
building our relative strength.
Now, if this is too difficult,
you can always do a normal tricep extensions,
or you can do normal tricep extensions from your knees.
Both of those are going to be the same thing,
just less body weight.
It's going to be easier.
So if you're doing it with two hands,
I want you to go for 10 reps.
If you're doing it with one arm each,
I want you to go for 10 each arm.
Let's go for it.
So we're gonna start down,
one hand assisting, go up,
and back down.
(hip hop music continues)
All right, let's switch.
Woo!
That one is pretty tough.
That's definitely an exercise you want to try
if you haven't tried it yet,
or if you've already been doing
normal tricep extensions for a while,
time to level it up.
So now we're ready to move on into shoulders,
and for the first exercise
we're going to be using
one of my favorite shoulder exercises,
Handstand Push-ups,
focusing on your medial and frontal delt,
as well as your triceps.
Like I always say,
that's one of the best shoulder exercises
that you can possibly do.
Now, this is an advanced exercise.
So I highly recommend working your way
up the progressions, first,
starting off with a Pipe Push-up on the ground.
Once you've mastered that,
moving onto an Elevated Pipe Push-up.
If that's too easy,
try going for a handstand push-up against the wall.
And if you're already advanced enough
and you've been watching my videos for a while,
you checked out my video on how to handstand,
and how to do some handstand push-ups,
then you should already be able to do
some Freestanding Handstand Push-ups.
We're going to do 10 together.
Let's go for it.
(hip hop music plays)
All right, there we have quick 10 set.
Moving onto the next one for your shoulders,
this is also going to be a killer for your entire arm,
as well as your core.
We're going to be going for Plate Raises, for 10 reps.
So if you don't have a plate,
of course, you can just hold two dumbbells together.
You'll hold it in front of you,
go all the way up,
all the way back down, 10 times.
If you can keep your arm straight, even better.
(hip hop music continues)
Last one.
That one is a killer.
All right, let's put this back.
We just have one last exercise for our shoulders,
emphasizing on our rear delt,
with Rear Delt Cable Flys.
These can also be done from home with a pair of dumbbells,
or resistance bands as well.
And then after this last exercise,
we're going to finish off this routine,
burning out our forearms.
Let's get right into this.
Go ahead and move this up.
So you're gonna grab one side,
grab the other side,
keep your core tight, back straight,
big chest, spread.
For 12 reps.
(hip hop music continues)
There you have it.
All right, so that's it for the shoulders.
Now we're just going to burn out with our forearms.
The last exercise is going to be Standing Wrist Curls.
So you're going to want to pick up
a heavy weight for this one,
barbell, dumbbell, whatever you have around your house.
You're gonna go ahead and curl the wrist
and keep twisting the dumbbells, or the barbell,
whatever you have.
20 times.
Let's go for it.
On the side.
For good luck.
All right.
Sheesh.
Now my forearms are on fire.
Finishing off this complete arm workout,
building every muscle, within every muscle group,
in your arm, and building your absolute strength,
as well as your relative strength
so that you're not just looking strong.
You're actually being strong.
And if you we're able to complete the entire round with me,
congratulations, you're on your way to building
some solid arm strength.
And the more you do this routine,
the better and the stronger you're gonna get.
Eventually you're gonna be able to go for more rounds,
and to benefit the most out of this routine
you want to make sure that you're doing it
for at least three total rounds.
Remember, not every single exercise
for your bicep or your tricep is going to work the same.
Make sure you're choosing the right exercises,
and following the right programs,
to reach the results that you want.
And don't forget, to get full access to all my programs,
as well as get this workout, right on your phone,
then make sure to download the Heria Pro app
in the app store or Google play store.
You can have full access to all my personal workouts,
and workout programs, that I've created
with specific goals in mind,
like building solid muscle,
while simultaneously getting shredded,
with minimal to no equipment.
If you enjoyed the video,
then definitely smashed that like button,
we really appreciate it.
And it helps YouTube share our videos
to more people out there.
And to show our appreciation,
if you comment down below within 30 minutes of any video,
you always have a chance to win some Heria apparel.
And we just dropped a brand new summer collection
at chrisheria.com.
Check out the entire summer collection,
that I've personally designed,
with the best fabrics and the best fits,
to give you the most comfortable workout,
and have you performing as a top athlete.
So make sure you hit the subscribe button,
with the notifications on,
so that you never miss a video.
I post every single Thursday,
2:00 PM USA Eastern time.
And with that said, I'll see you next Thursday.
Mad love, peace out.
(hip hop music plays)