Here's the work out in one giant chunk. Remember to take your E/C stack as that was a big part of it. Scott Chinery later had a second hit with Xenadrine, and was noted for his guitar collection -
www.youtube.com/watch?v=1kwU2RxZqy0 .
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.
