- What's up, elite THENX athletes?
I'm Brandon William, and today, we're gonna go
through a seven-minute back and bicep workout.
All you're gonna need for this workout is a pull bar,
and it doesn't matter what level you are,
this is still going to challenge you
because we're not doing this just for reps,
we are doing it for time.
We have 45 seconds for seven exercises
with 15 seconds of rest in between,
and for the beginners out there,
we're gonna give you an alternate exercise
in case any of the exercises are too difficult.
So if you're ready to build your back and biceps,
all you gotta do is download the THENX app
in the App Store, Google Play store, or video description,
so they can properly follow along.
So for the first exercise,
we're gonna be emphasizing our back, rear delts,
biceps, and even our core with pull-ups.
For my intermediate athletes,
if you can't do that many pull-ups,
you can move into jumping pull-ups,
and for complete beginners,
you should be doing Australian pull-ups.
So choose the progression for your fitness level
and let's get started. (upbeat music continues)
Wooh. (upbeat music continues)
(exhales) Halfway there, let's go.
Wooh, feeling the burn already, man.
(upbeat music continues) (groans)
(exhales) (upbeat music continues)
(exhales)
Come on, keep pushing.
(upbeat music continues) (exhales)
Last five seconds. (exhales)
One more, (exhales)
and there we go, first 45 seconds is done.
Now, we're resting for 15 seconds,
we're gonna move into the next one.
For this next exercise, we're hitting our backs,
but we're gonna be emphasizing more
on our biceps with chin-ups.
Remember, if chin-ups are too difficult,
you can also do jumping chin-ups or Australian chin-ups.
Choose a progression and let's get it.
(upbeat music continues)
Guys, remember, it's not about how many you do,
it's about how well you do them.
(upbeat music continues)
Wooh, guys, we have 20 seconds left,
let's go, push it.
(upbeat music continues) (exhales)
(groans) (exhales)
Moving into jumping chin-ups right now.
(upbeat music continues) (groans)
(exhales)
(upbeat music continues)
Five seconds left, let's go.
Three,
two,
one.
(groans)
Let's go, wooh.
Time to rest.
Rest, take a little break right now,
catch your breath.
The next exercise is gonna be jumping wide grip pull-ups.
We're gonna be hitting our backs,
but emphasizing more in our lats this time.
Remember, if these are too difficult,
you can go into Australian wide grip pull-ups.
Now, let's get ready,
let's get back on the bar, baby, let's push it.
(exhales) (upbeat music continues)
(exhales)
Let's go.
Make sure you control your reps.
(upbeat music continues)
30 seconds left, wooh.
I don't know about you, but my lats are burning right now.
(groans) (upbeat music continues)
Let's go, we gotta keep the reps nice and controlled.
(exhales)
10 seconds left, come on, almost there.
(exhales) (upbeat music continues)
Three,
two,
one,
wooh.
Oh, man, my back is feeling it.
My biceps are dead too,
but let's go, almost through.
We're about halfway through the workout right now.
The next exercise is gonna be close grip chin-ups.
We are hitting our backs,
but once again, emphasizing more on our biceps.
I'm gonna be doing as many as I can
and then moving into jumping,
and for my beginners,
you should be doing Australian chin-ups.
So let's shake it out and let's get right into it, wooh.
(upbeat music continues) (exhales)
Oh yeah, this feels good.
(upbeat music continues)
Wooh, that's burning, (exhales)
30 seconds left.
(exhales) (upbeat music continues)
(exhales) Last 10 seconds, come on.
(groans)
Wooh, feel that burn.
Five seconds,
four,
three,
two,
one.
(groans)
Oh, man, that's getting tough, it's getting tough, boys.
(exhales) (claps)
It's all right, we gotta push, we gotta push, come on.
All right, for the next exercise,
we're gonna be doing chin-up holds,
completely burning out our biceps,
and remember beginners,
you should be doing Australian chin-up holds, let's get it.
Three, two, one.
(exhales) (upbeat music continues)
Remember, just breathe.
(exhales) (upbeat music continues)
30 more seconds. (exhales)
Try to get right back into it.
Wooh, it's tough.
Two,
one,
wooh.
Come on, back into it.
(groans) 10 seconds left.
(exhales) (inhales)
Five seconds left,
four,
three,
two,
one. (groans)
Oh, my gosh.
I'm feeling the pump right now, oh, my gosh.
This is fun, this is fun.
So let's move into the next exercise,
which is gonna be scapula shrugs.
For my complete beginners, I want you to try it,
but if you can't do it,
you can do it in an Australian position.
All right, let's do it.
(exhales) (upbeat music continues)
Try to stay still if you can.
(exhales) (upbeat music continues)
Wooh, shake it out, get right back into there
if your forearms are burning, I know mine are.
We got 25 seconds left. (groans)
Man, my forearms are dying right now.
We gotta push it, come on.
(exhales) (groans)
If you gotta rest, that's okay, try to get us back.
Try to get right back into it if you can.
10 seconds. (exhales)
Wow, I'm feeling it too, guys, but push yourselves.
(upbeat music continues) (exhales)
Here we go.
Try to get one more, three,
two,
one.
Oh, man, I can't lie.
My forearms are dead right now,
but hey, at least we have only one exercise left,
and then we're gonna complete this workout.
For the final exercise, we are doing a pull-up hold.
We're gonna completely burn out our back and biceps,
and we're gonna finish off this workout, wooh.
You ready?
Let's do it.
Three,
two,
one.
(upbeat music continues) (exhales)
Breathe. (groans)
Forearms are dying, but we gotta push ourselves,
come on, let's go. (upbeat music continues)
(exhales) (groans)
30 seconds left. (groans)
No, come on, come on, come on, come on.
(exhales)
Do it with me right now. (exhales)
Take a deep breath, (inhales)
let's go, push it.
Oh, last 10, oh, man.
(upbeat music continues) (exhales)
Get in there, five,
four,
three,
two,
one.
Oh, I am completely dead right now.
There is not an ounce of energy left in my muscles.
If you made it all the way through, great job,
this was an intense back and bicep workout.
If you enjoy this workout,
make sure you smash the Like button,
and if you want more workouts just like this,
you can get it on your phone
through the App Store or Google Play Store.
Download the THENX app
and take our workouts with you anywhere,
and if you wanna see more of me,
my channel's Brandon William,
we're almost at a million subscribers, help me get there.
- That's right, we have a bunch of other collabs
on Brandon's channel so make sure to Subscribe,
help him get to 1 million subscribers.
We just did an epic collab on his channel,
go ahead and check it out
and I will see you guys next Monday,
10:00 am US and Eastern Time, I love, peace.
- Peace out. (upbeat music continues)
Download the THENX app
and take our workouts with you anywhere.
(upbeat music continues)