- What's up guys, it's Chris Heria, welcome to another vlog.
I haven't trained arms in forever,
so today we're gonna be doing an arms workout,
and we're gonna be training the muscles
that specifically make up out arm,
our shoulder, bicep, tricep, and forearm.
Now remember, each muscle category is actually
a group of smaller muscles together
that make that muscle group.
Your triceps actually consist of three muscles,
which are three tricep heads,
your long head, which is located in the back,
your lateral, on the side,
and your medial, right here at the bottom of your long head.
The bicep has two heads,
your long head, and your short head,
and even connects into your brachialis,
and brachioradialis down in the front by your forearm,
and for your shoulders, there's three muscles,
your frontal, medial, and rear delts,
and lastly for our arms we have our forearms,
which consists of a lot more muscles,
and flexors, and extenders,
that are gonna be engaged while we're doing
all of these exercises,
because for this workout,
we're only gonna be using a pair of dumbbells,
and we're gonna be switching up the grip
with every single exercise,
to be sure that we're getting a full,
well-rounded workout for our arms,
and developing real strength,
and solid muscle in your entire arm,
not just your bicep, or your tricep.
So, do this workout,
and to be sure that you're growing your arms efficiently,
and as I said before,
today's workout is gonna be dumbbells only.
With a pair of dumbbells you can train
in literally any corner, or any room of your house,
and I wanna show you guys that
you don't have to go to a gym,
or have a bunch of fancy equipment
to start making some solid gains.
All it takes is having the right mindset,
and the right, proper-structured workout program,
and of course, along with nutrition,
but if you're looking for the best workouts
that are gonna have you in the best shape of your life,
of course, download the Heria Pro App
in the App Store or Google Play Store.
You're gonna be able to get this workout on your phone,
as well as full access to all my personal workouts,
and workout programs that I create
with specific goals in mind, like burning fat,
and building solid muscle and true strength.
So, if you haven't already, download the Heria Pro App
in the App Store, or Google Play Store,
open this workout right now, we're gonna get started.
All right, so the first muscle group we're gonna get into
are gonna be biceps,
and for the first exercise
we're gonna be hitting out biceps with pronated curls.
All right, let's go for 10,
and when you go for them, I want you guys to come up,
and then come down slow.
All right, now for these exercises,
I'm actually gonna be putting my back against the wall
to reduce the amount of momentum,
and help, and assistance from other muscles.
Now, when we're doing it pronated
with our palms facing down,
we're engaging our biceps,
but we're actually engaging a lot of our outer arm,
and forearm as well.
(upbeat electronic music)
All right, moving on to the next exercise,
we're gonna do these supinated now,
still working out biceps,
but now working different areas within our forearms.
All right, let's go for 10, back against the wall,
curl straight up, come down slow.
♪ Heria Music ♪
Now, quick tip guys,
the more you're curling right in front of you,
you're engaging more of your short head,
and the more you're out to the side,
you're using a lot more of your outer head of your biceps,
so do 'em both.
All right, moving on to the next one,
we have neutral curls,
or hammer curls.
Let's go for it, back against the wall
try not to swing, heels straight,
come all the way up, down slow.
♪ Heria Music ♪
All right, there you have it,
next we're gonna be moving in to our triceps.
All right, now moving onto our triceps,
I have another three exercises for you guys,
to make sure that we're hitting
all three heads of our tricep,
the long head, lateral, and the medial,
and the first exercise we're gonna get into
is gonna be overhead tricep extensions,
and you guys can do this with two hands
if you're just getting started,
but eventually the more strength you build in your triceps,
you'll be able to do it with one.
So, let's go ahead and go for 10 each arm,
all the way up, all the way back down,
switch.
♪ Heria Music ♪
All right, moving onto the next exercise,
we're gonna need to do these laying down,
we're gonna go for laying dumbbell extensions.
All right, now all these exercises for our triceps
are engaging all three heads of our triceps,
but each on is emphasizing a bit more on a particular head,
and that's gonna ensure that we're getting
a proper workout for our triceps,
and really working out our whole entire tricep.
So, now you're gonna go into laying dumbbell extensions,
you want your elbow pointing straight up,
and you wanna come straight up with the dumbbell,
straight back down to the side.
All right, switch arms,
all the way down, all the way back up,
keep that arm straight.
♪ Heria Music ♪
All right,
all right, there we have laying dumbbell extensions,
next exercise, supinated tricep kickbacks,
the last exercise for the triceps.
So, we're gonna go ahead, take this position,
hold onto our shoulder,
and come up with a 90-degree angle in our arm,
you're gonna bring up from the elbow, come straight out,
and back in, let's go for 10.
All right, switch the arms,
pull up the shoulder.
All right, there we have the last exercise for our triceps,
fully worked out our triceps,
we're gonna be moving into the next muscle group
that's gonna be out shoulders,
and our first exercise is gonna be dumbbell shoulder press,
let's go for 10.
You wanna have the dumbbells up over your shoulders,
keep a 90-degree in your arms,
go straight up all the way to the top,
come right back down.
Make sure to regulate your breathing,
squeeze your core,
we're doing this standing up,
so you're gonna engage a lot more of your core
while doing this exercise,
using a lot more stabilization muscles,
getting you a whole lot more stronger then sitting down,
and getting you a whole lot more shredded,
giving you a lot more results.
All right, moving onto the next exercise,
we're gonna be going into lateral to frontal raises.
Now, this exercise is gonna emphasize the most
on your frontal and medial delts,
so make sure that's where you're concentrating
the most of your efforts, let's go for 10.
So, both sides is one, that's one rep.
♪ Heria Music ♪
All right,
we have one exercise to go
that's gonna complete our shoulders,
and this next exercise for our shoulders,
is gonna be emphasizing mainly on our rear delts this time,
we're gonna go for reverse dumbbell flies, 10 reps.
Make sure you're emphasizing the most on your rear delts,
squeeze your core, keep your back straight,
let's go for it, regulate your breathing.
♪ Heria Music ♪
All right, there we have it, shoulders complete,
biceps complete, triceps complete,
and we were hitting all the different muscles,
extenders, and flexors within our forearms the whole time,
by holding onto dumbbells with every single exercise.
Now, I have one last exercise for you guys,
and this last exercise,
you should put all your energy into it,
you should let it totally fatigue your arms.
We're gonna be going for farmer walks, maxing these out,
and this is gonna fire up every single muscle in your arm,
especially your forearms,
and working out your body to complete fatigue,
is gonna skyrocket your training, your physique,
and your strength to the next level.
Remember, while doing farmer walks
to regulate you're breathing,
that's gonna be super important,
that's gonna help you last a lot longer.
You also wanna make sure
that you're constantly engaging your core,
and retracting with your shoulders,
all while holding a solid grip,
squeezing the bar as hard as you can.
All right, so there we have it, the full arm workout.
Now, of course, we could have done
a lot more other things during this workout,
but the goal was to strengthen our arms,
and to hit every single muscle within our arms.
Ensuring that we're gonna be building muscle,
and getting stronger, and that's exactly what we did today,
and doing this workout routine is definitely gonna increase
the size, the strength, and muscle definition in your arms.
So, if you we're able to complete round one,
congratulations, you're doing a great job,
and the more you do this you're gonna get stronger,
eventually you're gonna be able
to build your strength enough
to be able to complete four rounds,
to complete this entire workout routine,
and to have an actual effective workout,
and for this workout to be most effective,
and remember, the amount of weight
that your holding is irrelevant.
What's most important,
and is gonna give you the most results,
is using the proper amount of weight that's right for you,
and that's the amount of weight that's gonna allow you
to perform all of these exercises with perfect form,
but still challenge you to reach the required repetitions,
but with that said,
thank you guys so much for watching,
definitely come back to this workout routine
on a weekly basis,
for a quick and efficient workout to build your arms,
and if you like the video,
then definitely smash that like button,
leave a comment down below,
and let me know what you want me
to make my next video about,
and share this video with a friend
that's trying to train their arms,
and of course, if you haven't already,
subscribe to the channel.
I post every single Thursday at 2PM, USA Eastern time,
and if you comment within the first 30-minutes
of any upload,
you always have a chance to win some free Heria Apparel,
and we're actually about to have a holiday sale right now
on chrisheria.com.
So, if you wanna pick up some apparel,
or a weight vest, make sure to stop by chrisheria.com
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I always do some type of giveaway.
So, if you wanna have a chance to be a part of that,
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and lastly,
for everyone that's a fan of the music on the channel,
these are all the tracks
to my brand new album I just dropped called Workout Music,
it's available on all platforms,
from Apple Music, Tidal, Spotify, SoundCloud, even TikTok.
I want you guys to play the album
every single time you're gonna workout,
to give you that extra motivation,
and with that said, I'll see you guys next Thursday,
2PM, USA Eastern Time,
mad love, peace out, baby.
(upbeat electronic music)
♪ Smash that like button guys ♪