Cybergenics is a branded resistance training and nutrition program that is directed toward bodybuilders and individuals looking to build muscle and lose fat. The program claims to have used scientific methodology to create a program that optimizes muscle building and fat loss. The Cybergenics program not only involves resistance training, but also offers nutritional supplements and meal plans. Its weight loss products encourage a healthy diet and regular exercise, and are suitable for both men and women.
Step 1
Perform seated shoulder presses. Begin with a set of dumbbells that you can lift for about 12 repetitions. Sit on the edge of a weight bench with your feet firmly planted on the floor. Hold a dumbbell in each hand with an overhand grip. Hold the dumbbells at your shoulders and exhale as you press them up over your head in a slow, controlled motion. Bring the dumbbells together over the top of your head. Inhale and slowly return your arms to the starting position and repeat. Perform two sets of 12 repetitions.
Step 2
Stand up straight with your feet about shoulder-width apart, knees slightly bent, to do side lateral dumbbell raises. Hold a dumbbell in each hand with your arms to your sides. Keep your arms straight as you exhale and slowly raise the dumbbells out away from your sides up to shoulder height. Inhale as you return the weights to your sides and repeat. Perform two sets of 12 repetitions.
Step 3
Alternate raising dumbbells. To perform alternating front dumbbell raises,
stand up straight with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand with your arms straight and resting on the front of your thighs. Keep your arms straight and slowly raise one arm out in front of you up to shoulder height. Bring your arm back down to your thigh and do the same with the opposite arm. Continue alternating arms until you have completed 12 repetitions with each arm, completing a total of two sets.
Step 4
Stand up straight with your feet shoulder-width apart to do bent-over side lateral dumbbell raises. Hold a dumbbell in each hand with your arms strait and palms facing one another. Next, lean forward at your waist, bringing your hips back behind your heels so that your chest is directly above your feet. Your back should be straight and at a slight angle to the floor. Raise your arms out to your sides up to shoulder height and squeeze your shoulder blades together. Slowly bring the weights back down to the front of your waist and repeat for two sets of 12 repetitions.
Things You'll Need
- Dumbbells
- Weight bench
