Summary
Jeff Cavaliere from AthleanX presents a quick, high-intensity arm workout he calls the “2KX Extreme Arm Assault,” designed as a New Year kickstart for 2010. The workout uses just two exercises — bench dips and barbell curls — arranged in a specific rep scheme circuit to maximize arm fatigue. The key principle is that variation doesn’t always require new exercises; manipulating reps, tempo, and rest periods can deliver equally powerful results.
Key Points
- Only two exercises are needed: bench dips and barbell curls form the entire workout, keeping it simple but effective.
- The workout is structured as a circuit with a 20-10-10-20 rep scheme, cycling between high and low reps within a single continuous set.
- Resistance is progressively increased mid-circuit: bench dips start with bodyweight (targeting ~20 rep failure), then a weighted plate is added to target ~10 rep failure.
- 90 seconds of rest is taken after completing the full circuit, then the circuit is repeated 2–3 times total.
- A small amount of momentum or “cheating” is permitted on barbell curls, but excessive backward lean should be avoided.
- Rep speed should be controlled — the video demo was intentionally fast, but a slower tempo is recommended in practice.
- Muscle-building variation can come from manipulating reps, tempo, and rest periods rather than always switching exercises — a core AthleanX philosophy.
- Use collars on the barbell when loading plates for safety, especially during fatigued sets.
Exercise Details
Bench Dips
- Target muscles: Triceps (primary)
- Form cues:
- Position hands on the bench edge behind you, feet extended forward
- Lower controlled, press back up through the triceps
- Keep the movement deliberate — avoid rushing reps
- Progression: Start with bodyweight; add a weight plate on the lap for the second pass
- Sets/Reps: Part of the circuit — 20 reps (bodyweight), then 10 reps (weighted)
Barbell Curls
- Target muscles: Biceps (primary)
- Form cues:
- Controlled curl motion; slight momentum acceptable at high fatigue
- Do not lean back excessively — this shifts load away from the biceps
- Grip the bar with collars secured when plates are loaded
- Sets/Reps: Part of the circuit — 10 reps (heavier load), then 20 reps (lighter load)
Circuit Structure
| Station | Exercise | Reps | Resistance |
|---|---|---|---|
| 1 | Bench Dips | 20 | Bodyweight |
| 2 | Barbell Curls | 10 | Heavier |
| 3 | Bench Dips | 10 | Weighted (plate on lap) |
| 4 | Barbell Curls | 20 | Lighter |
- Rest: 90 seconds after completing all four stations
- Rounds: 2–3 total circuits