Uploaded December 2025 | Updated September 2026, 3 weeks ago
Get THIS Workout Right on Your PHONE:
share.thenx.com/share/gAU3MTTrstyEhNB79
You ONLY Need to do 7 pull-ups to get a BIGGER and STRONGER Back, and I'm going to show you why!
FOLLOW CHRIS HERIA
instagram.com/chrisheria
youtube.com/CHRISHERIA
tiktok.com/@thechrisheria
Follow THENX on Instagram:
instagram.com/thenx
Most people think you need to do endless reps to build a wider back, but Chris Heria is showing you why 7 pull-ups is the perfect number for building strength, muscle, and an insane aesthetic physique. This entire EMOM workout is straight from the THENX training style, and it’s designed to help absolutely anyone make real gains fast.
Even though Chris Heria can do way more than 7 pull-ups, this method still challenges him and continues to build serious size because EMOM training forces progressive overload with short rest times. Less rest means your muscles work harder every round, helping you grow your lats, back, and biceps without needing a long workout.
And if you can’t do a pull-up yet, don’t worry. Chris Heria shows easier THENX pull-up progressions on screen so you can follow along and start leveling up.
This is one of the fastest, most effective ways to increase your pull-up strength and build a wider, more shredded back at home or in the gym.
EMOM WORKOUT:
Pull-ups 7
Chin-ups 7
Wide Pull-ups 7
Close-Grip Chin-ups 7
Close Pull-ups 7
Chin-ups 7
Switch Grip Pull-ups 7
Get THIS Workout Right on Your PHONE:
share.thenx.com/share/gAU3MTTrstyEhNB79
You ONLY Need to do 7 pull-ups to get a BIGGER and STRONGER Back, and I'm going to show you why!
FOLLOW CHRIS HERIA
instagram.com/chrisheria
youtube.com/CHRISHERIA
tiktok.com/@thechrisheria
Follow THENX on Instagram:
instagram.com/thenx
Most people think you need to do endless reps to build a wider back, but Chris Heria is showing you why 7 pull-ups is the perfect number for building strength, muscle, and an insane aesthetic physique. This entire EMOM workout is straight from the THENX training style, and it’s designed to help absolutely anyone make real gains fast.
Even though Chris Heria can do way more than 7 pull-ups, this method still challenges him and continues to build serious size because EMOM training forces progressive overload with short rest times. Less rest means your muscles work harder every round, helping you grow your lats, back, and biceps without needing a long workout.
And if you can’t do a pull-up yet, don’t worry. Chris Heria shows easier THENX pull-up progressions on screen so you can follow along and start leveling up.
This is one of the fastest, most effective ways to increase your pull-up strength and build a wider, more shredded back at home or in the gym.
EMOM WORKOUT:
Pull-ups 7
Chin-ups 7
Wide Pull-ups 7
Close-Grip Chin-ups 7
Close Pull-ups 7
Chin-ups 7
Switch Grip Pull-ups 7
