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Cybergenics Chest Workout
Try the Cybergenics chest workout to build a massive and ripped chest for bodybuilding.
Take only the time it takes your partner to do his/her set before beginning your next set, approximately 1 minute. This applies to all exercises in the Cybergenics chest routine.
Flat Bench Press 4 Sets of 8-12 Reps
Using an Olympic size bar, your movement should be rhythmic and controlled. Do not rush through the set. A key in building the size of the chest as opposed to a powerlifting technique is to remember to bring the bar down onto the center of your chest and not the bottom of it - you will see and feel the difference!
Incline Bench Press 4 Sets of 9-12 Reps
The same exact training guidelines apply here as in the flat bench, except that these are done on a standard incline bench (approximately 35 degree to 45 degree angle). Let the bar touch high on the chest using the same smooth, controlled movement. You can substitute dumbbells for the straight bar for this exercise.
Decline Bench Press 4 Sets of 9-12 Reps
Same guidelines apply except that you are now in a decline position working the lower chest. Use as steep a decline as you like (20 degree to 45 degree angle). Dumbbells, as well as straight bar may be used here.
Flat Bench Flys 3 Sets of 10-12 Reps
Smooth, controlled move with the elbows slightly bent. Stretch the chest deep at the bottom and flex at the top.
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