Selen Dar

Muscle-Building Workout and Diet


– What’s up elite Thenx athletes? It’s Stefan Heria. Welcome to another
video of official Thenx. (“Ship Wrek, Zookeepers” by Ark) Today I’m gonna be taking you guys through a back workout using
the newly updated Thenx app. Although today’s workout is designed to build strength and muscle in your back, we’ll also be incorporating skill training and progressional exercises towards achieving your front level. This workout will
consist of both isometric and eccentric exercises,
and will mainly focus on your arms, back and your core. Alright, so you can find today’s workout in the Thenx app. If you don’t have it
already, you can download it in the App Store or the Google Play Store. So once you have the Thenx app downloaded, head to today’s daily workout
and let’s get started. The first exercise is front
lever negatives five times. Go for it. Alright, that’s the front lever negative. Make sure when you’re doing this exercise to squeeze your glutes,
keep your cores tight and lock out those elbows. Alright, so let’s move
on to the next exercise. Tuck front lever raises eight times. Let’s go for it. Alright, when doing this exercise, you wanna make sure you’re
keeping your core tight, your elbows are locked out, but you also wanna think of a lat pulldown, so you’re pulling down with your lats as your core lifts your lower body up. Alright, let’s get into the next exercise. Next, we have tuck front lever, max hold. Let’s do it. Alright, now with this exercise, you wanna make sure you’re
squeezing your chest, arms, again are locked
out, you’re pulling down the entire time as your core
is tight and pushing up. You wanna maintain that pulling down force as long as you can. Alright, let’s go for the next exercise, we have jumping one arm pull ups. Now if you ever run into an exercise you don’t know how to
do, you can simply click on the video and it’ll show
you exactly how to do it. Alright, we’re gonna be
going for five reps each. When doing this exercise,
you wanna make sure that you’re pulling towards
the opposite shoulder. Other arm, five times. Alright, next exercise,
tuck front lever pull ups. We’re gonna be going for five reps, and this exercise is very similar to the tuck front lever hold, except we’re gonna be adding a pull up. Alright, when doing this exercise, you wanna make sure that
you keep your core tight so that your hips are not
dropping as you pull up. Let’s get into the next exercise. We have pull ups, and we’re gonna be doing three reps each of
wide, shoulder and close grip. Start with the wide. Alright, when doing these pull ups, you wanna make sure that you’re
doing full range of motion, so that’s locked out elbows at the bottom and chin over the bar at the top. Alright, next exercise
we have is chin ups, and we’re gonna be doing
three reps of wide, shoulder and close grip. Alright, same thing as the pull ups, you wanna make sure you’re getting full range of motion on each rep, and make sure to keep your core tight so that you’re not swinging and using any type of momentum. Alright, let’s get into the last exercise, chin up hold, max hold. Go for it. Alright, the chin up
hold is a great exercise to finish off each round as it keeps that time under tension and really works your back and your biceps. So that completes round one. You’re gonna repeat this
round two more times to complete this workout, and remember, at the end of each workout, press the Complete Workout button to keep track of all your progress,
and with that being said, thank you so much for watching. If you liked this video,
definitely smash that like button and let me know what you would like the next video to be
about, and if you want more workouts like
this, head to thenx.com, become a member to get full access to all our workout
programs, technique guides and daily workouts that’s gonna get you in the best shape of your life. Download the Thenx app in the App Store to take our workouts with you everywhere and join the millions of Thenx
athletes around the world changing their lives today, and remember guys, we
always post every Sunday, 8 p.m. Eastern Time, and if you comment within the first 30 minutes,
you always have a chance to win some Thenx gear. Again, thank you guys
so much for watching, and I’ll see you next Sunday. – What’s up Thenx
athletes, it’s Chris Heria. We’ve just released the update to the brand new Thenx app. So if you haven’t already, download the Thenx app in the App Store, make sure you’re updated
to this final version and become a member to get full access to the brand new features,
brand new programs and all new content. Join the millions of other Thenx athletes around the world, gaining the best shape of their lives today. If you like the music that
you hear on this channel then make sure you’re
following me on Soundcloud. As soon as I reach 10,000 subscribers, I’ll be releasing all the music you hear as well as some unreleased tracks that you guys haven’t heard yet, and thanks again for watching. Mad love, peace out.

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