Sunday, September 29, 2019

Sample Chuck Sipes Routines, Part Two


ROUTINE 10

Monday/Thursday

Chin Behind Neck, 6 x 6.
Front Chins, 6 x 6.
Barbell Shrug, 4 x 10.
Upright Barbell Row, shoulder width grip, lower slowly.4 x 12.
Cheat Barbell Curl, 8 x 4 reps. 
Bench Press, 8 x 4.
Straight Arm Barbell Pullover, 6 x 20.
Hanging Leg Raises, use straps, 5 x 10.


Tuesday/Friday

Dips, 10 x 8 reps.
Lying Triceps Extension, 8 x 5.
Palms Up Barbell Wrist Curl, 4 x 20.
Quarter Squat, no lockout, 8 x 12.
Standing Calf Raise, 8 x 20.
Regular Deadlift, 4 x 4
DB Seated Lateral Raise, 6 x 8.


ROUTINE 11

Monday/Thursday

Bodyweight Chins Behind Neck, 1 to 10 to 1
1 to 10 to 1 technique: Begin with 1 rep, rest 10 seconds, do 2 reps, rest 10 seconds, 3 reps, rest 10 seconds . . . up to 10 reps, then work back down to 1 rep in reverse fashion. 

Bodyweight Front Chins, 1 to 10 to 1.
Bentover Barbell Row, wide grip, pull high to chest, lower slowly, 6 x 12 reps.
Dips, 1 to 10 to 1.

Barbell Curl, 4 sets of 21's
7 partial reps from start point to midway. 7 from midway to top. 7 full range curls. 
Cheat Barbell Curl, 16 sets of 4 reps
Alternate one set of Barbell Curl 21's to each 4 completed sets of Cheat Curls. 

Quarter Back Squat, no lockout, 5 x 20 reps. 
Standing Calf Raise, 5 x 10 reps
Do 40 partial burns in the top movement after each 10 rep set. 


Tuesday/Friday

Bench Press, 8,8,4,4,2,2,1,1.
Bent Arm Pullovers, 4 x 8.
Lying Triceps Extension, 4 sets of 21's
7 partial reps from top to midway. 7 reps from midway to bottom. 7 full range reps.
Regular Lying Triceps Extensions, 16 sets of 4 reps
Alternate one set of the 21's to each 4 sets of regular extensions.  

Palms Down Barbell Wrist Curl, 4 x 20.
Incline Situp, 3 x 25.
Press Behind Neck, 6 x 8.


ROUTINE 12

Monday/Thursday

Squat, 8,8,4,4,2,2,1,1.
Regular Deadlift, 8,8,4,4,2,2,1,1.
Bench Press, 8,8,4,4,2,2,1,1.

Preacher Curl, 4 x 10.
Behind Neck Chins, 4 x 8.
Dips, 5 x 8.
DB Seated Side Laterals, 5 x 8.
Barbell Shrug, 4 x 8.
Incline Situp, 5 x 20.  

Tuesday/Friday

Bench Press Supports, 6 x 6 seconds
While lying on a bench support 50-100 pounds over your best bench press at arms length for 6 sets of 6 seconds each. You will feel deep tension throughout the arms and chest. Rest a couple of minutes and repeat. Train with a spotter or in the rack. 

Quarter Back Squat, no lockout, 5 x 8 reps.
Stiff Legged Deadlift, 5 x 4.
Incline DB Flye, 4 x 8.
Incline Barbell Press, 4 x 10.
Barbell Lying Triceps Extensions, 4 x 8.
Bent Arm Pullovers, 4 x 8.
Palms Up Barbell Wrist Curls, 3 x 20. 


ROUTINE 13

Monday/Thursday

Regular Deadlift, 8,8,4,4,2,2,1,1.
Squat, 8.8.4.4.2.2.1.1.
Bench Press, 8,8,4,4,2,2,1,1.
Incline DB Curl, 6 x 8.
Seated DB Press, 4 x 6.
Dips, 4 x 8.
Pulldowns, 2 sets behind head, 2 sets front, 4 x 10.
Press Behind Neck, 4 x 8.

Tuesday/Friday

Bench Press Supports, 6 x 6 seconds.
Quarter Squat, no lockout, 5 x 10.
Stiff Legged Deadlift, standing on bench or box, 5 x 4 reps.
DB Triceps Extension, 6 x 8.
Barbell Shrug, 4 x 8.
Incline Situp, 6 x 20.
Broomstick Front Bends, 2 x 200
Bent Arm Barbell Pullover, 4 x 8.
 

 


 
 

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