Sistema Cybergenics

[JoeRahl]

Qualcuno l'hai mai provato?Come sono i workout per le relative parti del corpo,intendo dire gli esercizi per pettorali,deltoidi,bicipiti,tricipiti,dorsali,polpacci e chi più ne ha ne metta.inoltre sono curioso di sapere anche come vi siete regolati con l'alimentazione allenandosi con il cybergenics...

[Pascolinho]

sarebbe? non l'ho mai sentito!

[JoeRahl]

sarebbe? non l'ho mai sentito!

è un sistema di allenamento già diffuso negli anni 80,ma appunto volevo saperne di più da qualcuno nei minimi paricolari come funziona

[JoeRahl]

Once again...The Cybergenics workout!!!

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Okay here it is again by popular demand. Now I used this after 5 months of training (with the help of Mr. America contender Andrew Severtt (he competed against Shawn Ray when Ray wasn't in Olympia level yet)), and I seriously believe this workout was my edge to placing 5th out of 14 in middleweight class in my 1st contest. This workout should be taken VERY seriously, and is NOT RECOMMENDED for beginners or people with a low pain tolerance threshold...

CYBERGENICS WORKOUT [img]smilies/images/icons/shocked.gif[/img] [img]smilies/images/icons/mad.gif[/img] [img]smilies/images/icons/shocked.gif[/img]

**Notes on training:
-All training is done immediately following a 13-15 hr fast period, on an empty stomach.
-The muscles are brought to positive and negative failure.
-Rest time is limited to how long your partner takes to finish his/her superset(s).
-Concentrate on raising the weight quick, while lowering it very slow, up to six seconds to do so.
-Do not count reps. Everything is done to failure.
- You can substitute exercises of your choice.

(DAYS 1 and 4)

Diet Day 1: ***Carb intake is limited to 100 grams. Caloric intake is kept low, equal to your BMR
(bodyweight in lbs /2.2 x24)
Diet Day 4: ***Carb intake eat large amounts of high-quality complex carbs with moderate protein consumption, about 1 to 1.5 grams per kilogram of your lean bodyweight. Caloric intake is at least 2 times your BMR(bodyweight in lbs /2.2 x24)

Quads and Hams:
Cycle 1 (repeat cycle 4 times, no rest between each set of the cycle)
Squats at 80% max to + and - failure
Squats at 50% of the above to + and - failure
Sissy squats to + and - failure
Deep knee bends to + and - failure
Flexing for 30 seconds

Cycle 2 (repeat cycle 2 times, no rest between each set of the cycle)
Leg extensions at 90% max to + and - failure
Leg extensions at 50% of the above to + and - failure
Leg curls at 80% max to + and - failure
Leg curls at 50% of the above to + and - failure

Calves:
Cycle 3 (repeat cycle 3 times, no rest between each set of the cycle)
Calf raises at 90% max to + and - failure
Calf raises at 50% of the above to + and - failure
Single leg calf raises (holding dumbbell) 80% max to + and - failure
Calf raises (without weight) to + and - failure
Flexing for 30 seconds

Traps:
Cycle 4 (repeat cycle 4 times, no rest between each set of the cycle)
Barbell shrugs at 90% max to + and - failure
Dumbbell shrugs at 90% max to + and - failure
Upright rows at 75% max to + and - failure
Upright rows at 50% of the above to + and - failure

Abs:
Cycle 5 (repeat cycle 3 times, no rest between each set of the cycle)
Crunches at 50% max to + and - failure
Crunches (no added weight) to + and - failure
Leg raises (no added weight) to + and - failure

DAYS 2 & 5

Diet Day 2: ***Carb intake is limited to 100 grams. Caloric intake is kept low, equal to your BMR
(bodyweight in lbs /2.2 x24)
Diet Day 5: ***Carb intake eat large amounts of high-quality complex carbs and protein consumption, about 2 to 3 grams per kilogram of your lean bodyweight. Caloric intake is at least 2 times your BMR(bodyweight in lbs /2.2 x24)

Chest:
Cycle 1(repeat 4 times, no rest between each set of cycle)
Dumbbell flyes at 80% max to + and - failure
Dumbbell flyes at 50% of above to + and - failure
Bench press at 60-70% max to + and - failure
flex for 30 seconds

Cycle 2(repeat 2 times, no rest between each set of cycle)
Incline press at 90% max to + and - failure
Incline press at 50% of above to + and - failure
Dips (without added weight) to + and - failure

Back:
Cycle 3 (repeat 6 times, no rest between each set of cycle)
Lat pulldowns (shoulder width grip) at 95% max to + and - failure
Lat pulldowns (close grip) at 50% of above to + and - failure
Lat pulldowns (close grip) at 50% of above to + and - failure

Cycle 4 (repeat 5 times, no rest between each set of cycle)
Seated cable rows at 90% max to + and - failure
Seated cable rows at 50% of above to + and - failure
Seated cable rows at 50% of above to + and - failure

DAYS 3 & 6

Diet Day 3: ***Carb intake is limited to 100 grams. Caloric intake is kept low, equal to your BMR
(bodyweight in lbs /2.2 x24)
Diet Day 6: ***Carb intake eat large amounts of high-quality complex carbs and protein consumption, about 2 to 3 grams per kilogram of your lean bodyweight. Caloric intake is at least 2 times your BMR(bodyweight in lbs /2.2 x24)

Shoulders:
Cycle 1 (Repeat 5 times, no rest between sets in cycle)
Barbell press at 95% max to + and - failure
Barbell press at 50% of above to + and - failure
Barbell press at 50% of above to + and - failure
Lat raises at 80% max to + and - failure
Lat raises at 40% of above to + and - failure

Biceps
Cycle 2 (Repeat 3 times, no rest between sets in cycle)
Barbell curls at 95% max to + and - failure
Barbell curls at 50% of above to + and - failure
Barbell curls at 50% of above to + and - failure

Cycle 3 (Repeat 2 times, no rest between sets in cycle)
Single arm concentration curls at 95% max to + and - failure
Single arm concentration curls at 50% of above to + and - failure
Single arm concentration curls at 50% of above to + and - failure

Triceps
Cycle 4 (Repeat 4 times, no rest between sets in cycle)
Lying barbell extensions at 90% max to + and - failure
Close grip bench press w/same weight as above to + and - failure
Lying barbell extensions at 90% max to + and - failure
Close grip bench press w/same weight as above to + and - failure

Cycle 5 (Repeat 2 times, no rest between sets in cycle)
Medium grip press downs at 90% max to + and - failure
Medium grip press downs at 50% of above to + and - failure
Medium grip press downs at 50% of above to + and - failure

Day 7

Diet Day 7: ***Carb intake eat large amounts of high-quality complex carbs and protein consumption, about 2 to 3 grams per kilogram of your lean bodyweight. Caloric intake is at least 2 times your BMR(bodyweight in lbs /2.2 x24)

Training: REST


GOOD LUCK!!!