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Pump up them guns!

You want a bad ass Y3T arm workout?

Well here is one, courtesy of Y3T-creator Neil Hill.

Y3T Week 3 Arm Workout

Giant set performed 3 times:

Close Grip EZ Bar Press 20-25 reps

Lying Cable Straight Bar Overhead Extensions 20-25 reps

Incline Cable Straight Bar Overhead Extensions 20-25 reps

Upright Seated Overhead Dumbbell Extensions 20-25 reps

Giant set performed 2 times

Close Grip Straight Bar Cable Pushdowns Triple Drop Set 15-20 reps per drop

Rope Pushdowns 15-20 reps

Overhead Rope Extensions 15-20 reps

Giant set performed 2 times

EZ Bar Spider Curls 20-25 reps

Close Grip EZ Bar Curls 20-25 reps

Wide Grip EZ Bar Curls 20-25 reps

Drag Curls 20-25 reps

Giant set performed 2 times

Seated Incline Dumbbell Curls Triple Drop Set 15-20 reps per drop

Seated Upright Hammer Curls 15-20 reps

Rest periods:120-180 seconds between giant sets

Rep tempo: 2 second negatives with a focus on the isometric squeeze at all times

This arm workout is based on Week 3 of the Y3T training system which means high reps are used along with intensity enhancing techniques such as drop and giant sets.

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