(orchestral music playing)
- What's up elite Thenx athletes.
It's Chris Heria.
Welcome to another video of Official Thenx.
Today I'm going to give you a full arm workout,
hitting every single muscle group in our arms.
And not only are we going to be hitting
each muscle group in our arms,
but we're going to be hitting every muscle
within each muscle group,
and that's the key to a perfect complete workout
when it comes to whatever you're training.
When you do so,
you're preventing injury and muscle imbalancement,
but you're also creating the maximum potential
for each muscle group.
Remember, you're only as strong as your weakest link,
and in this case, your weakest muscle.
And when it comes to a particular muscle group,
all the muscles within that group
work together in unison
to help with the lift or perform an exercise.
If one of the muscles within a muscle group
is being neglected or underdeveloped,
that's exactly what leads to injury
and muscle imbalancement.
You still may be able to perform a specific lift
or exercise because the other muscles are stronger,
but because you have an underdeveloped muscle
helping with that lift,
you're putting a lot of strain,
and that muscle may not be capable or ready to lift
what the other muscles are.
And the continuation of stressing
and underdeveloped muscle
is definitely going to lead to injury.
And of course, if all the muscles in a muscle group
are balanced and being developed,
there's nothing holding you back
and that's only going to allow you to get stronger
and reach your full maximum potential.
The other reason why people may be having this problem
is because there's a lot of different exercises
that you can do for each muscle group,
if you're not properly choosing
the right combination of exercises.
You could be doing a bunch of exercises
that will work that muscle group,
but you're only working one
or some of the muscles within the group.
And that's why it's important
not just to work the muscle group,
but to choose the right exercises as well.
That's going to give you a full well rounded workout
and workout every single muscle
within each muscle group
in a balanced and structured way.
And that's exactly what I'm going to give you guys today.
We're going to be working every single muscle group
within our arms from our shoulder,
bicep, tricep and forearms.
And within our shoulders
there's three heads, are frontal, lateral and rear delt.
In our biceps we have two.
That's going to be the long head,
and the short head on the inside.
You also have the brachialis
and the radiobrachialis that extends into the forearm.
For our triceps, we have three.
That's going to be our lateral,
or long head in the back and our medial.
And when it comes to our forearms,
there are 20 different muscles that help
with engaging flexing and rotations of anythings
that you do with your arms,
and assist with every exercise
that you use with your hands.
And now of course,
we can't isolate every single one of those muscles,
but we'll be using different flexions,
extensions and rotations
to work out all of them.
So with that said,
we're going to get right into this workout.
To properly follow along,
make sure you've download the Thenx app
in the App Store or Google Play Store.
Open up to the YouTube workout section.
You're going to find this routine.
Let's get started .
Now with the exception of biceps,
which we'll be using only dumbbells for,
we're going to be using a combination
of dumbbells and calisthenics.
Now, as I mentioned in a video
that I did on my blog channel
called Home Back Workout, dumbbells only.
The best and most effective body weight exercises
for your back and your biceps
are going to be done from a hanging position.
And because most people from home
don't have something safe to hang from,
you're way better off finding something
that's going to be heavy to lift,
and it's going to directly engage
your desired muscle,
versus inventing exercises that just don't work
or barely engage your desired muscle group
like doing pull ups on the floor.
And that's why for today
to properly engage my biceps,
I'm going to be using a pair of dumbbells.
And if you don't have any,
you can always find something
heavy to lift around the house.
And that could be filling up a bag of books
or finding a gallon of water to lift.
And that's going to be a lot more effective
and practical than just making up a random exercise.
So, with that said,
we start off with biceps.
The first exercise we're going to get into
is going to be bicep curls, 21's.
And using this technique for an exercise
is the only time you'll ever see me doing half reps.
So we'll be emphasizing on different portions
of the range of motion and the movement
but in the end,
we're going to be working the entire range of motion,
focusing and emphasizing
from the beginning explosive part of the movement,
then working on the peak contraction
and everything in between.
A lot of times when we're doing repetitions,
we may be used to working a specific portion
of that repetition
and not really focusing on the peak contraction
all the way at the top,
or maybe not going all the way at the bottom.
And if you only focus and work
a specific range of motion,
you're only going to be strong
in that range of motion.
And this is why we do 21's
to make sure that we have maximum strength
from full extension
all the way to peak contraction.
So let's go ahead and go forward.
We're going to go for bicep curls 21's.
(orchestral music)
Now the wider your grip is,
the more you're working on your short head,
and the more narrow your grip is,
the more you're working on your long heads.
So let's go ahead and have a wider grip.
Come all the way to the top.
We're going to start working the top half.
One.
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So that was seven.
We're going to go ahead
and go down halfway up.
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Alright, now we're going to go for full range of motion.
(orchestral music playing)
All right, there we have it.
(orchestral music playing)
So there we have bicep curls 21's.
That's seven halfway up,
seven halfway down,
and then full range of motion without letting go.
It's also a great exercise
that you can do at home
if you don't have that much weight
to increase the overload and reach hypertrophy.
Now the next exercise we're going
to go into for our biceps
is going to be hammer curls.
This is going to have more of a narrow grip.
So this exercise is going to work more
on our long head of our bicep
as well as our brachialis.
Let's go ahead and go for 10 reps.
Hold a solid grip,
come all the way up, all the way down.
(orchestral music playing)
All right, there we have the hammer curls.
Now we're ready to move on to the next muscle group.
That's going to be shoulders.
And the first exercise to engage our shoulders
is going to be a way to exercise,
emphasizing on our rear delts.
That's going to be rear delt flyes.
Let's go ahead and go for 10.
Want to keep your back straight,
come all the way out.
(orchestral music playing)
All right, there we have rear delt flyes.
Now it's time to supplement our weight exercise,
with the calisthenics exercise.
That's going to give us the best results
and the most out of this workout routine.
And since we just hit the rear delts,
now it's time to hit lateral and frontal delts.
Like I always say,
the best exercise that you can do for your shoulders
is going to be handstand pushups.
It puts the most amount of body weight
onto your shoulders for every single rep
as well as working your balance, control and stability.
And that's why in my opinion,
it's way better than just sitting down
or standing up and doing a normal shoulder press.
And that's because the shoulder press
is never going to transfer
into a handstand pushup.
But the strength that you gain
from a handstand pushups,
one of its progressions will definitely translate
into the weight room.
So with that said,
let's get right into this next exercise.
Remember, if you're a beginner,
I want you to start off with pike pushups
on the floor.
For intermediate, try with elevate pipe pushups.
And if you've already been working
this progression for a while,
should be able to do your handstand pushups
at least against the wall.
Let's go for 10.
(orchestral music playing)
All right, there we have handstand pushups.
And now we've worked all the muscles within our shoulders,
so we're going to be moving on to the next muscle group.
That's going to be triceps.
And with the first exercise for our triceps,
we're going to be using weights.
That's going to be tricep kick backs.
That's going to emphasize on our long head
as well as our medial.
Let's go for 10 reps.
So again, you want to keep your back straight,
lift your arms up to a 90 degree angle.
Kick back.
(orchestral music playing)
All right, there we have the tricep kick backs.
One of the most essential movements
when it comes to developing your triceps.
The next exercise we're going to go into
is going to emphasize now most on our lateral head.
We're going to be going for
cross tricep extensions on the ground.
Let's go for it.
(sighs)
Now, this exercise is pretty tough.
So, of course you can always start
this exercise on your knees.
We're going to put our hands
in this position,
and keeping a straight line
from your knees to your back.
You're going to press down,
bring your body up,
and come back down.
You want to make sure that your elbows
are not past your shoulders,
like this.
They want to be right by your chest line.
We're going to go for seven
and then switch your hand position,
and do another seven.
Let's go for it.
(orchestral music playing)
All right, let's go ahead and switch it up.
(orchestral music playing)
All right, there we have it,
cross tricep extensions.
And that's going to be it for our triceps.
Now we're going to move into the last muscle group
in our arms.
That's going to be our forearms.
Now every single exercise we've been doing,
we've pretty much been working our forearms indirectly.
With these last three exercises,
we're going to really engage them
and finish them off.
So, the first exercise
we're going to be using with weights.
That's going to be pronated forearm curls.
So we're going to go ahead,
we're going to find a spot to sit.
Want to put your forearms by your knees,
so your wrists are hanging straight down.
We're going to go ahead and curl all the way up,
and then back down.
Let's go for 10 reps.
(orchestral music playing)
(sighs)
I always like to hold the last rep.
All right, the next exercise we're going to go into,
that's going to be forearmed press.
So you go ahead and find a wall.
The lower your hands are,
the more weight you be applying to this exercise.
So the higher your hands are,
the easier it's going to be.
So let's go ahead, go for 10 reps.
(orchestral music playing)
I always like to hold the last rep.
All right, now we're going to move on to the last exercise.
This is going to be with the dumbbell against wrist.
Let's go ahead and pick it up.
And this time we're going to be doing a rotation
with our forearms.
So we're going to have the same position,
and this time we're going to rotate our arms
back and forth, 10 times.
(orchestral music playing)
All right, and that's it.
For the last exercise of your forearms,
and that's going to complete
every single muscle in your arm
for a full arm workout.
So if you're able to get through this with me,
congratulations, you actually just completed round one.
Now that's all you can do for today,
that's perfectly fine.
The more you do this and train like this,
you're going to build up your strength
and your endurance.
Eventually, you'll be able to complete
more rounds of this in a single workout.
And if you can do this at least three to four rounds,
that's going to ensure that you complete the full workout
and get the most results out of your workout routine.
So, if you enjoyed this video,
definitely smash that like button.
Leave a comment down below.
Let me know what you want the next video to be about.
And of course, share this video with a friend.
Lets try to build some arms from home.
And definitely come back to this video
on a weekly basis
to make sure that you're getting a full arm workout.
And of course, if you haven't already,
make sure you subscribe
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8:00 PM USA Eastern time.
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That's going to be it for today's video.
Don't forget for more of my content throughout the week.
Make sure you subscribe to my blog channel.
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And I just dropped a brand new track called "hold me close".
You can find on all these music platforms.
Here's a preview of what it sounds like.
♪ Tell me when it went wrong ♪
♪ When you thought I was nothing ♪
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♪ And now you wanna get along ♪
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♪ Turning nothing to something ♪
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♪ Cause I ain't trying play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ I ain't trying trip every day around you ♪
♪ I aint tryna play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ I ain't tryna trip every time around you. ♪