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Muscle-Building Workout and Diet

– What’s up, elite Thenx
athletes it’s Chris Heria. Welcome to another video of OFFICIALTHENX, with today’s routine, I’m gonna show you how to get bigger arms with
just a set of dumbbells. (upbeat music) Now if you want bigger arms, then you wanna make sure that
you’re increasing volume. Whether it’s adding additional sets or increasing the amount
of reps in your routine or gradually increasing the
applied weight over time, you’re gonna need to be stimulating the muscles in your arms consistently along with proper nutrition. Eating enough calories and protein to fuel your muscle growth. If you guys wanna check
out some of the stuff I like to eat to stay fit, then go ahead and visit my vlog channel. There I’ve made some videos on what I like to eat to stay
fit on my training days. Now, aside from increasing
volume, and the proper nutrition, to really see your arms get
bigger and develop more mass, you need to be constantly working on developing the muscles
that make up your arm. That’s gonna be your shoulder, your bicep, tricep, and your forearms. And we’ve done many videos before showing you the breakdown
of each muscle group and how to properly develop them. If you’re trying to work
out a specific muscle group, you need to make sure
that you’re targeting all aspects of that muscle group. For example, if you’re
training your shoulders, you need to make sure that
you’re not just training your frontal delt, but your frontal, medial, and rear delt. And the same goes for your entire arm. If you really wanna build bigger, fuller, and more complete aesthetic arms. And that’s why I specifically designed today’s workout routine to break down each muscle group in your
arms, from your shoulder, bicep, tricep, and your forearm. Well, before we get into
this workout routine, I also want to add that
the proper muscle recovery and the proper sleep is also just as important for building muscle. As I mentioned in one
of our previous videos, The Best Home Chest Workout, muscle is developed when
you tear your muscle fibers during intense training, feed it protein, and allow your muscles
to repair as you rest, growing back thicker and
stronger muscle fibers. So let’s get right into
this workout routine. We’re gonna be doing
this routine together. All you’re gonna need is
just a set of dumbbells. And I’ve broken down this workout routine, starting off with our forearms to warm up. We’re really gonna pump up
our forearms at the beginning because all the other exercises, just by holding a dumbbell alone, is gonna be working your
forearms indirectly. Then we’re gonna start the real routine, we’re gonna move into
biceps, then triceps, and then shoulders, and then
we’re gonna finish it off with exercises that are gonna require all the muscles in your
arms to work together. Increasing the blood flow
throughout your whole entire arm, allowing you to reach that full pump, developing, not just
bigger, but stronger arms. So if you guys are ready to get
this workout routine started let’s do this together. We’re gonna begin with wrist curls. You can start with a
light set of dumbbells. Let’s go for 20. (upbeat music) – [Woman] Heria Music. – All right, now we’re
gonna do the same thing, but we’re gonna have our hands supinated. Let’s go for 20. (energizing music) – [Woman] Heria Music. – All right. (sighs) Next we’re gonna move in to farmer walks. This is a great exercise for your grip, but it also engages your entire arm, so the heavier you go, the more you’re gonna be
challenging your grip, and the more you’re gonna
be working on your forearm as well as the rest of your arm. Let’s go for 40 seconds. (upbeat music) – [Woman] Heria Music. – (sighs) All right, so I’m
gonna go ahead and do this for two more rounds. That’s gonna complete this little warm up. So, if you need to, pause the video, complete this warm up two more times, and then let’s get this workout started. The first exercise is
gonna be cross curls. Use a weight that’s gonna challenge you, but you’re still gonna be able to complete the required amount of reps. All right, let’s go for 20. We’re gonna have our
hands slightly forward so that we’re really engaging our biceps right from the start. We’re gonna curl up to
one shoulder, back down. (upbeat music) Definitely wanna make sure
that you’re engaging your core. Tightening your core,
and breathing properly is gonna allow you to perform
this movement even better. All right, cross curls. A great exercise for your biceps, and if you were having your
hands in front of your body, then you would’ve felt that
emphasis on your biceps way more, making this exercise way harder, but also way more effective. So we’re gonna go for
isometric bicep curls. So we’re gonna start by
the peak of the bicep curl, we’re gonna allow our arm to go all the way down full extension, and then we’re gonna come right back up. That’s gonna be one rep. Let’s go for 10. (upbeat music) – [Woman] Heria Music. – All right, let’s switch up the arms. All right. So if you just tried that movement, you can really feel that having your arm resting against a surface is gonna demand all the effort
to perform this bicep curl strictly from your bicep, versus just curling from up here. Sometimes you’re gonna
be helping a little bit with either momentum, your
shoulder, or even your tricep. We’re gonna go ahead
and move on to triceps. The next exercise we have is
gonna be tricep kick backs. We’re gonna go for 12 reps. Let’s get it. (energizing music) All right. I’m gonna pick up some heavier weight. We’re gonna go for
overheat tricep extensions. Allow the dumbbell to slowly lower down, keeping your elbows up. Bring it back up. We’re gonna go for 12. (intense music) All right. (pants) Now we’re gonna start
moving into shoulders. This next exercise is gonna
engage a bit of your triceps, but mainly your rear delt. We’re gonna be doing dumbbell skies. Let’s go for 12 reps. All right, start with your
feel shoulder width apart, engage your core, engage
your shoulders, up. And we’re gonna go down. Keep your back flat. All right, we’re gonna swing back, right here. 12 times. (intense music) (sighs) All right. We’re gonna be going for
hammer press 10 times. Let’s get it. Remember, feet shoulder width apart, firmly planted on the ground. Squeeze your hands, engage your shoulders and your core, look forward. We’re gonna curl up to a hammer curl, up to a military press. (upbeat music) – [Woman] Heria Music. – All right. Now it’s really important that
you’re engaging your core. Try not to swing while
you’re doing that movement, to really make this exercise effective. Next, we’re gonna be moving
on to lateral raises, which are gonna be building
our side medial delts, which gives you your
roundness of your shoulder. And the bigger your shoulders are, the bigger your arms will actually look. Let’s get these lateral raises. (upbeat music) – [Woman] Heria Music. – Woo, all right. We have two more exercises to go. We’re gonna be working on our
rear delts with this next one. Reverse flyes. Let’s go for 10. Feet shoulder width apart. Core tight. Shoulders back. We’re gonna lean forward
with our backs straight. Right here, we’re gonna
come all the way out in a reverse fly. (intense music) Woo, all right, we are
on to our last exercise. This is gonna hit all our arms. We’re gonna be going for upright rows. And I know some people online
don’t like this exercise, but in my opinion, any
exercise or movement that you’re not doing, is where you’re gonna
find your weaknesses. So you need to train
every angle and position, of course with perfect form so that you’re never risking injury, and so that you’re able to do the routines that nobody else can. So let’s get right into
these upright rows. Now for this movement,
I like to have a slight lean forward with my back straight, just so it gives me a
greater range of motion when I pull my arms up. Let’s go for 10. (upbeat music) – [Woman] Heria Music. – All right. That’s gonna be round one of this routine to build bigger arms with dumbbells only. So we have two more rounds to go for a total of three rounds to complete this workout routine. If you enjoyed this workout routine, then definitely smash that like button. Share this video with
a friend that’s trying to get big arms with dumbbells
only, and comment down below. Let me know what you want
the next video to be about, and subscribe if you haven’t already, because we post every Sunday,
8:00 p.m. USA Eastern Time. And if you comment within the first 30 minutes of any upload, you always have a chance to
win some free Thenx gear. And for more workouts, and
workout programs just like this, getting you in the best
shape of your life, then sign up right now to Become a member to get full access to all our workout
programs, technique guides, and daily workouts. And make sure you download the Thenx app on the App Store or Google Play store to take our workout programs
with you everywhere, and join the millions
of other Thenx athletes around the world, changing
their lives, today. Be sure to stop by to pick up some Thenx apparel
or some fitness equipment you’ll find helpful during your training. Like some resistance bands, parallel bars, weight vests, weight
belts, and so much more. And if you’re looking for more
content throughout the week, then make sure you’re
following me on Instagram, Chris Heria, and subscribe
to me on my YouTube channel, And if you’re enjoying
the music on the channel, then definitely make sure that you’re following me on SoundCloud. As soon as I reach 10K followers, I’m gonna be releasing all the music that you hear on the videos. So with that said, thank you
guys so much for watching. I will see you guys Thursday,
2:00 p.m. on my vlog channel, but right here, I’ll see you next Sunday, 8:00 p.m. USA Eastern time. Mad love, peace out. ♪ Listen right here,
lil mama with the back ♪ ♪ The way I make you feel
like you just got the bag ♪ ♪ The Bennie and that coochie
you know that I have ♪ ♪ I ain’t tryin’ brag ♪ ♪ I ain’t tryin’ brag ♪ ♪ I’m a bit patient ♪ ♪ But it don’t come when he want to ♪ (upbeat music)

100 thoughts on “Bigger Arms Workout (Dumbbells Only)

  1. Are you actually doing everything as fast as you're showing or have you sped up the video slightly not to have your viewers to watch you do the exercise for so long?

  2. I mabe l should not say but wow you are smart and pretty. Yes l can do your workouts to love my upper body workout you do

  3. Does anyone know how many times a week do we have to do this workout? 2-3 or 4-5? Any help would be appreciated, thanks!

  4. Hi chris im 16 yrs old kid and im doing calestanic for about a year and i was wondering if in my age(16) those dumbells exercises can decrease my hight in any way?

  5. Chris I’m your fan but you did a bad body posture when you dropped the dumbells to the floor after farmer’s walk which could cause you backpain..lower it with your knee, not your back👍

  6. that's just dumb as warm up i ever seen. who's ever warm up with dumbbells? u gonna make ur arms exhausted real fast.

  7. Idk if this was a good ideas, I don't have dumbbells so I grabbed 2 bottles of water and just multiplied the amount of reps by 5 and just followed along.

  8. Your fitness knowledge curriculum and videos are excellent. But I don't understand at all why you talk to someone off to the side. You're talking to the viewer on you tube here I think.. Why not talk to the camera? No disrespect intended but it grates with me.

  9. 6:30 I was doing these when sitting down and felt out of control when using the weights even thought I lowered it. My arm was shaking when pushing it up and the weight fell back behind my body and pulled my arm down and around my back. I felt something in my shoulder move and it still hurts. Don’t know what happens and how to fix this. Any help would be appreciated

  10. So, my right arm is really developed, but my left isn't, which is frustrating because I work them both equally and always have. Any tips?

  11. This last one is not funny because i have done the others with lighter weights because my shoulder needs to strengthen more.
    It's a weak spot.. It must be growing first because i had a injury long time ago.
    I pick up Thenx and it'sreally HARD. but wedon'tgetthingsfor free in live.
    You need to work hard for it.
    I don't mind, i feelbetter already.
    And i keep on pushing it till i see the good results and then keep on going!

  12. bro i’m already in the gym and my arms are big but these will take my tone/definition to another level thanks! 💯!!!

  13. I have worked out that I'm eating 150g of protein per day, which is good, but my calories are only 1450. This is a problem because I need at least 1500 just to live and maybe around 2500 if I want to gain muscle.

    I hate eating all the time, what is an easy way for me to eat enough calories to gain muscle?

  14. Wooow exelente trabajo tanto en edicion como demostracion y la rutina me gusto por que se ve que sabe como trabajar los musculos del braso ¡like¡

  15. If this dude didn’t have those weird tattoo neck. Hes be way more popular lol very hard to take him serious with that thing

  16. All u need is a navel piercing, black lacey armbands, and some eye rhinestones to star as the new villan in Zoolander Nemesis

  17. Great Video. When doing biceps my right bicep just doesn't have the same strength than my left, I'm a lefty. I don't know what the fuck to do bro any advice would be good. Has anybody got some decent advice?

  18. Tell us about some of the proteins. Because building muscle naturally is very expensive it takes my half of the salary so could you please explain some the isolate protein . So that we can add into our diet . It will help us to gain muscle . One more question – do you take any protein powder ?

  19. Holy crap 8000+ we are so close – guys please add Chris on soundcloud – I want him to release the music! It sounds amazing

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