CYBY

Purpose is primarily focused on strength gains for the Squat Bench Deadlift and OHP using linear periodization and plus sets. Secondary focus is hypertrophy of supporting muscles using high intensity, low volume.

Sessions should average 40-50 min depending on warmups needed for primary movements

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Squat (Barbell)

Romanian Deadlift (Barbell)

Lateral Lunge (Weighted)

Leg Extension

Leg Curl

Straight Leg Calf Raise

Bench Press (Paused)

Incline Bench Press (Barbell)

Dip (Weighted)

French Press

Pec Fly (Dumbbell)

Single Arm Pushdown

Deadlift (Barbell)

Pendlay Row

Pull-Up (Weighted)

Shrug (Barbell)

Back Extension

Wrist Curls

Overhead Press (Barbell)

Bicep Curl (Barbell)

Upright Row (Barbell)

Incline Curl (Dumbbell)

I, Y, T (IYT) Raise

Preacher Curl (Dumbbell)

OHP / Delts & Biceps

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