- What's up?
Elite THENX athletes, it's Chris Heria.
Welcome to another video of Official THENX.
Today, I'm with Gobble, Stefan, and Bob.
We're gonna be doing a calisthenics and weights
chest and tricep workouts straight
from the brand new program on thenx.com,
the intermediate calisthenics and weights program.
Let's do it.
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All right, so let's get started.
Let's meet up on the brand new workout program on thenx.com,
the intermediate calisthenics and weights program.
So we're on part one, a fresh start.
Day six, chest and triceps.
This is the first chest and triceps workout of the program
and this workout is designed so you can start incorporating
calisthenics and weights exercises
in to your chest and tricep workout days.
So let's get started, the first thing we're gonna do
is the warm up that's switching lunges for 30 seconds.
Then we're gonna move on to plank hold, 30 seconds.
Jumping squats, 30 seconds.
And then boat hold for 30 seconds.
Perform that routine two times to complete the warm up.
Once you're done with the warm up it's round one.
The first exercise dumbbell incline bench press, 10 times.
Next, we have dumbbell flies, 10 times.
And then we're gonna finish off maxing out push ups.
You wanna perform this routine three times
to complete round one.
After round one is round two.
The first exercise is straight bar dips.
We're gonna go ahead and max those out.
Then L-sit hold, max out.
Dips, max out.
Skull crushers, max out.
And lastly, we're gonna do
dumbbell tricep kickbacks, 10 times.
For all the exercises that we do max out,
we're gonna max out with perfect form.
We're not gonna focus on the number but really the quality
in which we are putting into our workouts.
So after you perform that routine three times
that completes round two which completes the workout.
So we've already warmed up, we're gonna skip the warm up
and we're gonna go straight into round one.
And the first exercise is dumbbell incline bench press.
If you don't know what that looks like
check out the video.
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All right, so you guys ready?
- [Guys] Ready.
- Let's go for it.
or something like that.
The real reason why is because they're not doing it properly
so they'll tell you not to do it too because they'll assume
that you're not doing it properly too.
But if you can do this move properly
this move generates massive strength so I would advice to
start incorporating this movement.
The way to do it properly is that
when you're doing these flies don't do them so much across
where your hand matches where your shoulder is.
Instead, do it like you're doing an airplane
like this position here.
And from here you're gonna come up
and come all the way back out.
And when you're in this position here
this is the more natural way range of motion as you can see.
Up here you're gonna start to feel that pinch.
Not only that, but you're using a lot more muscles
than actually the ones you're trying to trigger.
Up here you're using more of your shoulder.
When you're down here, you're isolating that chest.
So let's go ahead and do some dumbbell flies.
You guys ready?
Let's go for 10.
Let's put them up.
Come down with that airplane.
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With this position you can go deep, deep, deep,
stretch that chest.
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All right.
So the next exercise push ups and we'll max out.
You wanna check the form, check the video.
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All right, now it's our turn.
You guys ready?
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All right, let's max out these push ups.
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Whew, we all got five more.
Do it.
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All right.
So there you have it, round one.
We did the first round of round one.
Now we got two more to go
and then we'll meet you guys at round two.
Let's do it.
All right so we just completed three rounds of round one.
And round one was short, just three exercises.
The reason why is because this is your first
chest and tricep workout from the program
that incorporates weights and calisthenics.
We wanna make sure you guys really understand the basics
and really focus on those fundamental movements.
So now that we've moved on, we're on to round two.
So the first exercise is straight bar dips, max out.
If you don't know what that looks like
click and watch the video.
We're gonna take a quick look.
All right.
So there we go, so we're gonna go straight bar dips
and max out.
Are you guys ready?
So let's go for it.
The deeper you go on this, the harder it is.
Let's go for it.
Take in terms to go deep, deep, deep.
Come back out.
Deep, deep, deep, deep.
Or you can let them do a little bit of both.
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All right.
There we have it.
Let's see the next exercise.
L-sit hold, max out.
Click on the video.
All right.
So it says rest 30 seconds in between each exercise.
Working when you guys are ready.
Good to go?
Let's go for it.
L-sit hold, max out.
Just breathe guys.
Breathe.
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All right, there you have it.
Next exercise,
if I'm not mistaken rest 30 seconds.
And then next exercise dips, max out.
We already know what those look like.
Everybody ready?
- [Gobble] Ready.
- Let's go for it.
Lower you go, make sure to compensate by going forward.
Don't just go straight down
because then you flare out your elbows.
Forward.
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Whew.
So as you can see
there's many different fitness levels here.
This workout is for everyone.
You don't have to be intermediate
to still gain the benefits from this workout.
If you don't cheat yourself and you promise yourself
perfect form every movement, you should still be
a great fundamental movement for developing chest
and pushing strength.
So the next exercise, skull crushers.
Then again you're gonna max out.
So choose an angle that challenges you
but you can still achieve the repetitions and good form.
You guys ready?
Let's go for it.
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All right, I think we're on the last exercise.
So for those of you that need a little rest, take it.
We're gonna check out, and the cool thing about our program
is that as you're scrolling through to check out
the next exercise that's actually your 30 second rest.
So we're scrolling down seeing the next move
and it's dumbbell tricep kickbacks
and we go for 10.
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Okay, so throughout this workout program
the calisthenics and weights workout goes in
we wanna make sure that every time you see a weight exercise
that you choose the appropriate weight that's gonna
lead you to reach the goal which is in this case 10 reps.
So if it's seven reps you choose a weight
that will challenge you to reach that goal of seven reps.
In this case it's 10.
So the weight that you're actually using
and the number of times isn't what's important,
it's the effort that goes behind that.
I can't stress that enough.
So we're gonna go for
dumbbell kickbacks 10 times.
Let's go for it, I got this right here.
Everybody ready.
Make sure to get that nice angle.
Down, head straight.
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Whew.
All right.
So there you have it, that's the end
of the first round of round two.
So we got three more to go and we're gonna finish.
But thank you guys so much for participating
and for joining us in on this workout.
So to change your life right now
and to make those serious gains like we are doing
every single day, visit thenx.com
and check out the new calisthenics and weights program.
Thank you guys so much for watching
and always being those loyal subscribers that you guys are.
We got a lot more crazy stuff coming for you guys
so don't forget to like, share, subscribe
if you haven't subscribed already.
And for all my new subscribers out there,
we upload every Sunday, just stay tuned for that.
Thank you guys so much for watching.
See you next time.
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