DO THIS FULL BODY WORKOUT IN 2025 TO BUILD MUSCLE

If you want to be truly strong, lifting heavy weights isn’t enough—you also need to master moving your own body. That’s where absolute strength (your max lifting capacity) and relative strength (your strength relative to body weight) come into play. While absolute strength helps you move heavy loads, relative strength is key for sports, agility, and bodyweight skills like pull-ups and push-ups.

To build both, this full-body workout pairs calisthenics exercises (for relative strength) with dumbbell exercises (for absolute strength). All you need are two chairs and a set of dumbbells—ideally, one light and one heavy pair.

We’re kicking things off with pulling body rows to target the back and biceps. Grab your chairs or a dip bar from ThenX.com, and let’s get started with Chris —12 reps, full range of motion, all the way up and down. Follow along in real time, and if you want this routine on your phone, download the ThenX app for free on the App Store or Google Play. Now, let’s train!

Follow us:

@thenx 

IG: https://www.instagram.com/thenx 

@chrisheria

IG: https://www.instagram.com/chrisheria 

Youtube: https://youtube.com/CHRISHERIA

For the music in this video:

https://soundcloud.com/chrisheria

Heria Shirts and Gear here: https://chrisheria.com/

BECOME A THENX MEMBER: https://thenx.com/

SHOP THENX: https://thenx.com/shop

VIEW OUR EVENT CALENDAR: http://thenx.com/blog/events/ 

The BEST Calisthenics App, secret techniques, programs, and step by step guided tutorials tested by thousands of people to reach their goals, with the most simplistic systematic approach to learning any calisthenics move such as the Handstand, Muscle Up, Planche, with ease. And it's all IN HERE https://WWW.THENX.COM

IPHONE: https://goo.gl/Qk235s | ANDROID: https://goo.gl/kcRBpL