(dramatic techno music) – What’s up guys, it’s Chris Heria. Welcome to the vlog. Today we’re continuing the 25 Day Weight Vest Challenge. If you don’t know what that’s all about go ahead and check out this quick recap. It’s Chris Heria. I’m gonna be doing a 25 Day Weight Vest Challenge. The winner is gonna win a Heria Weight Vest for free and we’re gonna put that person on a plane and fly them all the way to Miami so that they can have a full day of weight vest training with me and the guys from Thenx. So the whole point of this challenge is to do every single workout for the next 25 days straight.So anyone that’s a member on Heriapro.com is eligible to win this contest, so what you gotta do is open the Heria Pro app, follow along this workout program with me and the person with the best body transformation photo is gonna win. So today is day 4 of the 25 Day Weight Vest Challenge and we’re gonna be training back and biceps. This is gonna be an insane workout to get your back and biceps super pumped. I’m also gonna be showing you what I’m gonna be eating today to supplement this workout and before we start the workout we’re gonna be training some skills. This is what I like to do before I actually get into my real routine for the day and today’s skillset is gonna be full planche, specifically we’re gonna be working on full planche push-ups like what you saw me do at the intro of this video and today I have two exercises to show you.In my opinion, my favorite exercises for training full planche push-ups. These are two exercises that I train in combination with each other to really upgrade my planche pushing strength as well as progress me to increase my repetitions. So let me show you guys the first move. This move, we’re gonna go from an L-sit to full planche and then we’re gonna come down into a 90 degree hold. Let me show you guys what that looks like. L-sit, full planche, come down 90 degrees. (upbeat techno music) So as you guys can see right here, I’m actually doing the negative of a full planche push-up. In my opinion, this is the best setup to get into a full planche and then start coming down and work the eccentric portion of the full planche push-up.Like I always say guys, doing the negative of a move that you cannot yet do is gonna give you the strength and control that you’re gonna need to start doing it for real. So you guys wanna start doing this move right here for reps and as you saw, when I went into this move, I kept my arms straight from the L-sit to the full planche. Once you finally reach that full planche position, you can begin to lean forward and start to bend your arms. Your hands should be by your waistline and you should be tightening your whole entire body from the tip of your chin all the way down to the tip of your toes. From that position, you can go ahead and lean back and go into your L-sit position. That’s gonna be the starting point of the rep, so go ahead and repeat it. So now for the next exercise, we’re gonna be doing the position motion.We’re gonna be doing the concentric portion of the full planche push-up and we’re gonna be doing this by going from a dip position, up into a full planche position. Let me show you guys what that looks like really quick. (upbeat techno music) All right, let’s break down this move really quick. When you’re going into this movement, you wanna have your back already at a 90 degree angle. Keep your legs as tight as possible and when you begin to press up, you wanna be leaning simultaneously forward as hard as you can and you wanna begin to swing your legs out to eventually bring your body to a straight line when you reach the top of that rep. On your first couple of reps, you might not go as high and as perfect, but your body probably is just getting ready to lean more and more forward. Keep training it and eventually your form will increase as well as how controlled you do this move. Eventually you’ll be able to use less swing and more strength. You’ll even be able to stop right at the top for a second or two, come back and keep repeating those reps.So these are my two exercises that I trained today for warmup. I normally like to train skills at least 25 to 30 minutes before I actually start my real routine. So I’m gonna go ahead and wrap this up and let’s start to work out, guys. All right, so we’re gonna get this Weight Vest Challenge started. So if you guys are wondering where the weighted challenge program is, when you open the app, you can see Collections and Programs at the top. If you click Programs, you’re gonna see 25 Day Weight Vest Challenge right there. Go ahead and download the program just from there. So today’s back and bicep routine is gonna look something like this. For the warmup, we have Australian pull-ups, 25 reps, Australian chin-ups, 25 reps, and Explosive push-ups, 25 reps. So I’ve already been warming up for the past 30 minutes. I’m gonna go ahead and get right into the workout but I want you guys to definitely do that warmup. Do not skip the warmup. Let’s go ahead and go right into the workout. So for Round One, we have three sets.We’re gonna go for dead lifts, bent over rows, rows with one arm and front lever raises and the first move we have is dead lifts. I’m gonna go ahead and use a weight vest for every single exercise. If you guys don’t have one, you can go ahead and pick one up at ChrisHeria.com and if you are doing this with a weight vest, well you’re gonna get a lot more results doing it that way. So let’s go ahead and move into these dead lifts. We’re gonna go for a quick 10 reps. (dramatic techno music) Woo quick 10 reps. All right, we’re gonna move into bent over rows with the barbell. So let’s go ahead and take off some weight. All right guys, go right into it.Don’t even wait, here we go. (dramatic techno music) Woo all right let’s go ahead and check the workout. All right, we’re gonna go ahead check that one off. All right, so now we got rows with a dumbbell. We’re on, let’s go for it. (dramatic techno music) Woo last move we’re gonna move into front lever raises. First let’s go ahead and check off the rows, 10 on each arm and we’re gonna move onto the next one. Front lever raises, 10 reps baby, let’s go. (light techno piano music) Woo that’s a solid one for the back right there. So I’m gonna go ahead and mark front lever raises as complete, so I got two more rounds of this routine to go.I’m gonna go ahead and finish that up and I’ll see you guys in Round Two, let’s get it. All right guys, so moving into Round Two. The first is gonna be one arm pull-ups. So now of course if you can’t do one arm pull-ups, one arm pull-ups is a pretty advanced movement. You can always do one arm Australian pull-ups, especially if you do one arm Australian pull-ups with the vest, that’s gonna go a really long way.You guys are gonna be doin’ one arm pull-ups in no time but anyway, we’re gonna be focusing today on our one arm pull-up strength for our back and biceps. All right, so for this move specifically, I’m gonna take off the vest. (upbeat techno music) Oh my God, I’m surprise I could even do like one of those. My arms feel dead but if you saw what I did right there, I kept going until I couldn’t go anymore. Even on the last rep, I was struggling just to attempt the move. By increasing the tension levels in the muscle fibers and that’s what stimulate hypertrophy. That’s what’s gonna get you super strong and pack on solid muscle. So let’s continue to increase that tension by immediately going straight into jumping one arm pull-ups. (dramatic techno music) So if you guys check this out right here on my feet. The higher of a bar you use to do jumping pull-ups, the less of a jump you’re gonna use and the more you’re simulating a real one arm pull-up and of course, the lower of a bar you use, the more jump you’re gonna use and the easier it’s gonna be to execute this exercise but eventually you wanna be making it harder and harder, slowly eliminating the jump and using more of your pulling strength.And the next exercise we have is one arm chin-ups switching arms, so for this one, here’s a perfect opportunity to throw the vest back on. (dramatic techno music) Woo all right so we’re about to wrap this routine up, guys. I wanna show you guys what I’m gonna eat right after this but first, let’s go ahead, check off that last move. Next we have negative hefestos but since we’re already next to the bar, the next move is behind the back chin-ups.I’m just gonna go straight for that one, let’s go for it. (dramatic techno music) Woo all right, let’s go hit those negative hefestos. (upbeat techno music) All right, finally we’re on the last move of this routine. We’re gonna go for hammer curls with some dumbbells. Now you’re thinking how’s a weight vest coming into play in this exercise right here? Well just having this weight vest on is a workout. If you’re doing this routine with me with a weight vest, you’re traps should already be on fire as well as your abdominals because you’re constantly engaging your core, tightening your abs, just to keep this thing on top of you and to keep your back straight. So you’re constantly tensing and activating all muscles in your body while having this thing on, so just wearing it is a workout and if you train while wearing this, you’re gonna see way more improvements and way more progress in your body, in your skills and in your strength. Imagine when you take this thing off, you’re flying. All right, so I’m gonna go through the last exercise right here. We have hammer curls with the dumbbells.(upbeat techno music) Woo all right, so that’s the routine right there, guys. That’s actually the first set to Round Two. So I’m gonna go ahead, mark off that last move I just did, hammer curls right there. Let’s go ahead, check it off. I got two more rounds to go of that set and then that’s gonna complete my workout for today guys. So thank you for joining me with this workout routine and I can’t wait to see the body transformations that you guys are going through right now. So don’t forget to send over your photos of day one of your 25 Day Weight Vest Challenge to email@example.com to make sure that you’re entered to win a free weight vest and a trip to Miami.And I can’t wait to have you come on down and train with us. So that’s the workout routine for today guys. I’m gonna go ahead and show you what I’m gonna eat to supplement this insane back and bicep workout. Let’s check it. All right guys, so we’re gonna get into this post-workout meal. So for today, I have nine ounces of chicken breast and underneath that, I have quinoa with some carrot slices in there and I got some broccoli on this side over here and if I’m still hungry after this, I’ll go ahead and have some Greek yogurt. Maybe I’ll put some blueberries or raspberries in there or something like that, but thank you guys so much for watching, staying tuned with the vlog. Next week we’re gonna keep this going, get ready. I can’t wait to see your transformations, guys and let the best transformation win. We’re gonna fly you all the way down here to Miami so you can get a workout with me and the guys from Thenx. ‘Til then, see you next Thursday, guys. Mad love, peace out. (“Ark” by Ship Wrek and Zookeepers) Smash that like one, guys. .