Cybergenics Back Workout Routines

The Cybergenics program allows you to heavily overload your muscles while performing many repetitions. This allows you to build muscle, burn fat and transform your physique. Building a strong back provides endurance for daily tasks, improves your posture and helps balance your physique. Consult a health care provider before beginning any exercise program.

Program Basics

The basics of the Cybergenics program involve training each body part twice per week. Your biceps are trained with your back, your chest shoulders and triceps are trained the next day, and your legs the day after, then the cycle repeats. After six days of consecutive training, you get one day of rest. Only three exercises are performed as part of your back workout, and they are the pull-down, the seated row and the hyperextension.

Pull-Downs

To perform pull-downs, sit at a pull-down station with your legs firmly anchored. Grip the bar with your hands wider than your shoulders with your palms facing away from you. Set the weight to a resistance that is difficult to perform three repetitions with. Pull the bar down to your collarbones for as many repetitions as you can. When you can no longer move the weight, drop the resistance 20 percent and continue. When you can no longer continue, drop the resistance another 20 percent and continue. Rest no more than two minutes. Repeat this two more times. If you cannot get three repetitions with your starting weight on sets two and three, have a spotter assist you. Rest three minutes before the next exercise. This exercise works your latissimus dorsi, or wide muscles of your back, the back of your shoulders, your biceps and your forearms.

Seated Row

Sit at a seated row station with your feet firmly planted. Set the resistance to a weight that challenges you to perform five repetitions. Attach a handle that allows you a palms-facing narrow grip to allow you to stretch your latissmus dorsi and upper back when performing this exercise. Without rocking your torso, row the weight smoothly by pulling the handle into your chest. Perform this exercise, including weight decreases, in the same manner as you performed pull-downs. This exercise also works the wide muscles of your back, your shoulders, biceps and forearms. After three sets of this exercise, rest three minutes then perform hyperextensions.

Hyperextensions

Hyperextensions work your lower back, or spinal erectors, which are important postural muscles. These muscles help you maintain normal spinal alignment, and provide stability during many other exercises including squatting. While lying face down on a hyperextension bench, hook your ankles under the supports. Cross your arms on your chest and lean forward until your torso is perpendicular to the floor. Raise yourself until your torso is parallel to the floor, then lower yourself once again. Perform as many repetitions as you can for two sets of this exercise.