- So cardio is done for the day.

We're gonna get into a workout routine now.

We're here back at the office,

and I'm getting legit serious about music, guys.

I'm already building a studio inside my house,

so I wanna take you guys

to buy a couple instruments at the store

and help me set up my studio inside my crib,

making it look super dope.

Alright.

So that was a good cardio session.

Now it's time to get into the routine.

Today, I'm gonna be focusing on muscle ups.

We're gonna do a muscle up workout.

And I'm gonna show you guys how to get

a stronger muscle up.

I created this routine on the Heria Pro app.

So we have a heavy muscle up set,

we're just gonna go through two,

do them really heavy.

Then we're gonna take off some weight,

and we're gonna go for five wind muscle ups,

and we're gonna take off all the weight,

just do a body weight, and we're gonna go for ten.

We're gonna do that set for a total of three rounds.

So that's gonna be the first thing

that we're gonna focus on,

is really try to maximize our muscle up.

And once we've really pushed it and can't do anymore,

we're gonna move on into this second round.

Now this second round is gonna break down

every component of the muscle up,

from the pulling motion, to the core aspect,

to the pressing aspect when you reach the top.

So these are the exercises that I've hand selected

that are gonna have you really get a stronger muscle up.

We're dividing the muscle up into each separate part,

and we're trying to master it

and really strengthen those areas,

so when we finally put them all together,

it's basically a wrap.

You guys are gonna get super strong,

and you're gonna be doing muscle ups with ease.

Let's go ahead and start with the first routine.

We're gonna do a drop set of the muscle ups.

If you guys haven't already downloaded the Heria Pro app,

check it out on the iTunes store.

We're still upgrading it and designing it,

we're still working on it,

but get ready for the next update.

It's gonna have a brand new design

and a whole bunch of new features.

For example, every time I create one of these workouts

in this video, you guys are gonna be able to go on the app

and see the workout that I made in the vlog.

Let's go ahead and get started.

(synth music)

Alright.

Did the heavy set.

(techno music)

There you go.

Quick weighted set.

Now let's max out.

Here we go.

Switch up that grip.

Here we go, last one.

Make it count.

Alright, so that's the first round.

We've got two more rounds to go,

and then we're gonna go onto the second routine,

which is just all movements

that compliment the muscle up.

Let's get on to round two.

Let's go.

Alright, so for this next routine, we're gonna start off,

this is three sets of this routine.

We're gonna start off with weighted pull ups,

max out at five.

Then L sit pull ups, eight times.

Negative muscle ups, ten times.

Pull ups fifteen times.

Weighted straight bar dips, twenty five times.

Australian pull ups, with the weight, thirty times.

Let's go.

No joke.

Keep those legs straight, guys.

Tightened core.

If that was too tough, just use a resistance band

where your feet are, or just reduce the reps.

So next we have negative muscle ups, ten times.

See the trick guys, to this one, is to go slow,

go controlled, and really focus on this part,

this transition.

Make sure your elbows are in, and you lean back.

Hold on tight,

and you just hold on real tight.

You don't want to drop down fast.

Eventually it's gonna get a lot easier.

You're gonna get a lot more control.

The secret to this move for the muscle up,

especially for obtaining the strict, slow muscle up,

is that when you do the negative muscle up and go down slow,

you're going through every single position

of a muscle up when you do this,

without actually having to be able to do a muscle up yet.

So this is gonna get you really strong,

really comfortable and familiar to what it feels like

to be in those positions of a muscle up,

without yet being able to do one,

or without having the strength to continue to do them,

so this right here is the killer move.

Doing negatives, specifically negative muscle ups,

when it comes to muscle ups,

is the key, key, key to getting a stronger muscle up.

So let's keep it going.

We've got pull ups next.

Fifteen.

Let's go for it.

Alright let's grab that weight vest.

Let's go into the last two exercises.

A lot of you guys have been requesting this product

for years already.

Finally it's going to be come out on chrisheria.com

in just a couple weeks.

So get your pair a weight vest,

start training like a beast.

So let's get those straight bar dips.

See, if you have a strong straight bar dip push,

when you get to the top of your muscle up,

finishing it is going to be super easy.

So now you know why it's important

to break down the muscle up

and train the motions separately.

If you have a strong push here,

and a strong pull, it's gonna be a wrap.

And with extra weight, it's money.

Alright.

Alright, last move guys.

So you see, this routine has a lot

of special components to it.

The weight component,

which is like the most important component,

breaking down the muscle up into separate exercises,

high reps with low weight, low reps with high weight,

and even, centric movements

as well as focusing on concentric movements.

So now we're at the last move.

We're going for high reps, with weight now.

Australian pull ups.

Let's get to it.

Thirty, let's go.

That's how you wanna be on that last rep,

you wanna be dying.

I can feel my callouses at this point.

Alright guys, this is kind of a boring routine,

so I'm gonna go ahead,

finish up two more rounds of this,

and then I wanna take you guys with me to the store,

to start setting up my studio.

I told you I want to start taking music a lot more serious,

I have a couple tracks coming out on iTunes

in just a couple days,

so I'm setting up my house,

and I have a studio inside it,

so I can just be making music

in the middle of the night, right?

Because I've got some crazy music for you guys,

but first, you guys are gonna come along with me,

help me choose my instruments,

help me set up my little studio.

I wanna get a little guitar for my son,

something small that could fit his body.

He was using my guitar the other day.

That thing was like...

(guitar strumming)

Yo, help me find some new guitars, bro.

I like this black one, yo.

Let's get this one, bro.

I'm done.

Alright guys, we're gonna go with Newman TLM 103

for the mic.

Let's get one of these.

Alright, so we just got the Apollo twin.

Gonna get this guitar for my son.

We'll get a little seat.

Alright, so we just got everything that we need

so far for the studio.

We're gonna head back to my house,

and we're gonna set everything up.

Guys unbox, unbox.

Oh hey, do you wanna take out the empty case?

(paper crinkling)

We got a legit studio now.

This dude just sent me the new design.

or the concept design for the new Heria Pro app.

It's gonna look something like that.

Big things. Big things coming man.

I can't wait for you guys to get your hands on this.

There we go guys.

I have to break in the equipment real quick,

you already know.

But this is what we did for the studio so far.

Thank you guys for joining us.

I'm gonna continue to work on some tracks.

We're gonna have some music coming very soon,

on iTunes.

In fact I'm even thinking about

starting a new youtube channel, just for music.

So that's coming through.

So before I close out this vlog,

I just wanna give a quick shot out

to the thirty day body transformation winners

for the Heria Pro app.

I'm gonna post you guys right here.

Boom.

I got so many before and afters, you guys did amazing.

There were so many good ones, that I just had to choose two,

a girl and a guy, so congratulations to both of you.

You guys both won 200 dollars worth to chrisheria.com.

You guys are gonna see an email from me very soon,

and with that said, thanks for everybody

that participated into the competition.

I'm gonna have another thirty day body transformation

coming up very soon, so if you guys wanna participate,

you guys wanna have a chance to win some free Heria gear,

then download the app right now, the Heria Pro app.

You can find it in the iTunes store.

Alright guys, I'm gonna continue to work on this music,

I've gotta go pick up my son in a second,

so I'll see you guys in the next vlog.

Peace out.

Smash that like button guys.