Cybergenics Total Bodybuilding System Workout

In the 1980's bodybuilding supplements really started to develop into more than
just the protein power, amino acid capsules, liver tablets and vitamins that were
available up until that point.

With more and more gyms popping up, and top action stars such as Arnold
Schwarzenegger, Sylvester Stallone, Jean-Claude Van Damme all having big and
ripped muscles many people started working out and looking for the most effective
workout routines and supplements.

At this time a man named Scott Chinery started a company called L&S Research
and released the Cybergenics 60 Day Total Bodybuilding System. This kit
included seven different supplements; a workout and diet manual and a VHS tape
video showing how to do the workout.

There are some that believe the supplements were really worthless and there are
some that say they have never tried anything that has worked better before or since,
so that part of the system remains controversial.

But almost everyone agrees the workout was brutal and produced amazing results
in size and strength for anyone that was able to stick with it.

I don't have my little blue Cybernetics manual anymore, I think it got tossed out
with my old music cassette tapes and VHS movies, but I do remember the basic
principles that went into the routine.

It was a six day a week routine, you split the body into three parts and trained each
twice a week.

On Mondays and Thursdays you would train Legs and Abdominals.

On Tuesdays and Fridays you would train Chest and Back.

On Wednesdays and Saturdays you would train Shoulders, Biceps and Triceps.

On Sundays you would rest.

The workouts would involve taking sets to positive failure where you can no
longer raise the bar no matter how hard you try. And for most exercises you would
go on to negative failure, where your training partner lifts the weight up for you
and you lower it down slowly, when you can no longer lower the bar slow and
under control you have reached negative failure.
You would also do drop sets which means after you have reached positive and
negative failure, you take off some weight and immediately go again to failure.

The Cybergeincs workout routine for shoulders was:

Shoulder press to positive and negative failure

take off 50 percent of the weight and again go to positive and negative failure
take off another 50 percent of the weight and again go to positive and negative
failure
Dumbbell lateral raise to positive and negative failure
take of 50 percent of the weight and again go to positive and negative failure.

You would then rest while your training partner goes through the above cycle.

You would then repeat this cycle 2 to 4 more times.

Like I said it is brutal!

CYBERGENICS WORKOUT

**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)

Rest.