Tricep and Biceps Workout - "All-Out ARM WORKOUT Assault"

Hey, everybody! It's Jeff from ATHLEAN-X and I gotta say first off "Happy New Year!". I hope you had your great series of holidays here, but it's now the year 2010 and it's time to get back to business. For some of you out there, it may be the first time to get to business and I wanna give you something real quick to kickstart, to get you working here... an arm workout that I'm gonna call my "2K-X", because from now it's gonna be 2010, "Xtreme Arm Assault". We're gonna take the 20/10 here and put it into a really cool workout that's gonna fry your arms if you try this. Two simple exercises: bench dips and barbell curls, that's it. You don't need to get more complex here, but it's the way that we're gonna mix them up. As you all know from the ATHLEAN-X program, we're always mixing it up to keep you guessing, to make sure you're continuing to build muscle. 20 bench dips. Now I'm gonna try to make the resistance something that will make me fail around 20 reps, so this might be just bodyweight only. I'm gonna do bodyweight for this. We're gonna move on to barbell curls. Try to fail at around 10. You can use a little bit of momentum and cheat, but make sure you're not leaning back too far. Then you're gonna hop right off, go back to the bench dips, but this time you're gonna want to increase your resistance, so I'm gonna put a plate on my lap to try to fail at 10. And then I'm gonna come back and try to get the higher reps on the barbell curls. Now this is all one circuit: 20, 10, 10, 20, then you rest 90 seconds and then you try to repeat that 2-3 times. You really wanna try to build up your arms fast. These are great workouts. I'm gonna show you here exactly how we do it. We're gonna start here with the bench dips, position myself right up here and I'm gonna start. Just gonna count to 20. [pause] It might feel like it's somewhat easy for you at the start, but it's gonna stop. And I'm also going a little bit fast here, to make sure that I don't make this video drag on for too long, but you need to go a little bit slower with your rep speed. Now maybe I'm a little ambitious here on the curls... [pause] Ok, 10. I'm gonna strip these off real quick, just to prepare myself for the next round. I've got to drop that weight, so that when I head back over, I can do 20. I'm gonna take the plate, put it on my lap and go for 10. [pause] Ok, gonna drop that...come back over to the bar and do 20 on the barbell curl. [pause] Losing my weight here. [pause] 18...19...20. Ok, now I'm gonna pass out. Guys, you know that I like to give you a lot of cool variations of exercises to keep things fresh, to keep you guessing, but sometimes a variation can come through the reps, the tempo, the rest period, things like that. So this obviously...if you go try this in the gym, tomorrow you're going to see how you can have a big difference on your workouts than what you're used to. I need to catch my breath. Anybody out there who hasn't already started, now's the time. It's 2010, it's a new decade...now's the time to start getting in the shape that you wish you were in. I know we want to wait until certain days...I'm gonna wait until Monday, I'm going to wait until next year. Whatever it is for you, this is the perfect time. 2010...jump on board, 2K-X...get in the best shape of your life with the ATHLEAN-X training program. Head over to athleanx.com and join a list of thousands of guys before you who have used this system before you in 90 days and got in the best shape of their lives. Guys, again...a very happy new year! I can't wait to continue to bring you more great workouts. I'm looking forward to a real strong new year.