Tricep and Biceps Workout – “All-Out ARM WORKOUT Assault”

Build Bigger Arms:

Arms in need of a boost as we head into the New Year? Hit them with this crazy arm workout and see those shirt sleeves start to stretch as your biceps and triceps muscles build. With just two simple exercises that anybody can do at home, you can start builing attention grabbing arms, regardless of how difficult you thought it was to add inches to your biceps and triceps before!

Celebrity fitness trainer and Men's Fitness writer Jeff Cavaliere takes you through an intense arm-blasting workout that will add size to both your biceps and triceps while taking only 20 mintues or less to complete. Start building arms that fill up your t-shirts and make others stand up and take notice of you as soon as you walk into a room!

Usher in the year 2010 with a unique rep combo circuit workout that will blow up your biceps and shred your triceps like nothing you' ve tried before. You'll be performing 20 reps and 10 reps to failure for both biceps curls and bench dips. Yeah…nothing fancy, but trust me…the results speak for themselves. Stubborn hardgainers lament no more. It's time to take your fitness to the neXt level. Welcome to the AthLEAN-X Training System!

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30 comments
  1. Nayan / July 14, 2013

    @2:15 the video starts

  2. Judge Dredd / July 16, 2013

    HEY JEFF COULD YOU REPLY TO THIS… I HAVE WATHED AND REA THAT DIPS CAN BE
    BAD FOR THE SHOULDER JOINTS…WITH BAD FORM YES BUT WITH GOOD FORM WHAT
    VARIATIONS CAN BE DONE WITH EITHER ANGLE OF UPPER BODY OR HOW FAR YOU GO
    BACK OR DOWN THAKS, I ALAYS FEEL A PINCH IN MY LEFT SHOULDER OR IT STARTS
    TO BURN QUICKER…

  3. Omar Cherkaoui / July 16, 2013

    thumbs up if your watching this in 2014

  4. daniel light / July 26, 2013

    lol fail @ 0:37

  5. Cody Hooper / August 20, 2013

    works great!

  6. mrwright243 / August 25, 2013

    do u suppose to rock back and forth doing curls???????

  7. Sam Kanawati / August 27, 2013

    thumbs up if you are watching this in 2014

  8. tanory07 / September 5, 2013

    Thumbs up if ur watchin in 2058

  9. Jay J. / September 15, 2013

    Some of you are really dumb. He “swings” during the curls to get momentum.
    Notice as he comes up he stops perpendicular and doesn’t arch backward. And
    he uses perfect form on the negative movement. Nothing wrong with a little
    sway.

  10. Shareef / September 24, 2013

    thumbs up if ur watching this in 2019

  11. gabrielleung / November 3, 2013

    He is ripped I must agree. And I have learned a thing or two from this guy.

  12. Mrtrini81 / November 13, 2013

    Jeff, thanks for the routine and your wisdom, I am growing again. I am
    going to order your ATLEAN-X.

  13. esoSweetsensi / December 10, 2013

    Would like to see him actually hit 90 degrees on his dips

    • Joshua Martinez / March 19, 2014

      does it matter by how ripped he is lol clearly he is doing something right

    • Deez nuts / May 16, 2016

      Going lower is not necessary when trying to hit triceps on a dip.

  14. atheeq / December 24, 2013

    does lifting weight reduce height?????

    • Philip V. / January 15, 2014

      stupid myth. If you are young it is possible to stunt your growth with
      extreme weight lifting. Doing curls will not in any way stunt your growth.

    • surajr1711 / June 28, 2014

      no

    • HappyGuyUpNorth / December 31, 2014

      What counts as heavy? Let’s say I’m 14 and lift 30ibs or 50lbs. Would that
      stunt my growth?

    • Philip V. / December 31, 2014

      +HappyGuyUpNorth
      No. Seriously. The idea of having your growth stunted is only legitimate
      when talking about doing extremely heavy compounds like squats or bench
      press at a young age.

  15. teamm4 / February 26, 2014

    What are your favorite bicep and tricep workouts?

  16. Isaac Tan / July 18, 2014

    Is this a mass building exercise?

  17. Resistakill LoL / August 21, 2014

    You can SEE where the curls aren’t actually working on the point he is
    trying to hit. When your elbows go behind your ribs, it isn’t working on
    your biceps, for the most part. It is working on your shoulders. Just watch
    his first set. There was barely any movement in the biceps, but the
    shoulders were taking the bulk of the workout. Just something I learned
    over the past few months that has really helped.

    • tdylan / November 4, 2014

      The long head of the bicep flexes the shoulder.
      – 3-D BICEPS EXERCISE – Make Those Biceps “POP” With This 1 Exercise!

    • rinda478 / January 29, 2016

      +Bl1tz Fury he just showing the example of the exercises…that’s what i
      thought

  18. Luke Garner / March 30, 2016

    Hi Jeff, I have been getting shoulder pain when i do dips. I can do quite a
    number of them in a workout before it gets painful but when i reach that
    point it can be saw for days after. I’m not sure if this is muscular or
    join pain. Are the range of motion in dips bad for your shoulder joints at
    all?

    • Torwulf games / April 12, 2016

      +Luke Garner Have somebody lift your arm, If you feel pain then, It is most
      likely joint pain. If you only have the pain when you lift your arm using
      your own muscles, then it is muscle pain. This advice is from an other
      video by jeff

    • Luke Garner / April 14, 2016

      awesome thanks for the tip!

    • Its King Tigga / July 19, 2016

      when you go down on the dip dont go any lower than 90 degrees or your
      shoulders will go to snapcity

  19. Jack Andrews / April 13, 2016

    I just. Used this as a workout finisher except using a 45lb plate I did
    12/12 8/8 10/10 45sec rest then max rep/max rep. I think i could start
    feeling my fibres tear. Gives you such a crazy pump.

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