Sunday, November 10, 2019

Sample Chuck Sipes Routines - Part Five



Routine 21 - Four Days a Week Basic Bodybuilding 

Monday/Thursday:

Chin Behind Neck, 4 x 8 reps
Press Behind Neck, 3 x 8
Barbell Front Raise, 2 x 10
 - do one set shoulder width, one set wider
Bench Press, 4 x 12
DB Flat Flye, 3 x 8
Straight Arm Barbell Pullover, 3 x 20
Pulldowns, 3 x 12

Preacher Curl, 3 x 12
superset with: 
Cheat Barbell Curl, 3 x 4


Tuesday/Friday: 

One Leg Calf Raise, 2 x 60
 - 30 full reps, 30 burns
Squat, 4 x 12
 - alternate each workout with Front Squat, 4 x 10

Lying French Press, EZ Curl Bar, 4 x 8
superset with: 
Pushdowns, 4 x 20

Palms Up Wrist Curl, 3 x 20
 - see photos and link for performance: 


Dave Draper










Incline Situp, 3 x 50
Front Bend with Broomstick, 2 x 50
Side Bend, 2 x 50
Dips, 6 x 10


Routine 22 - Power Training 

Monday/Thursday: 

Bench Press, 8,8,4,4,2,2,1,1
Bench Press Supports, 4 x 10 seconds
 - 100 lbs. over max, begin at 5 seconds and work up to 10
Bench Press Negatives, 3 x 8
 - fight the weight down to chest

Squat, 4,4,2,2,1,1
Quarter Squat, 4 x 10
 - no lockout
Squat Supports, 4 x 10
 - see bench supports above
Standing Calf Raise, 3 x 50
20 slow full reps, 30 quick burns
Cheat Barbell Curl, 4 x 6 



Tuesday/Friday

Regular Deadlift, 6,6,4,4,2,2,
Stiff Legged Deadlift Standing on Bench - 6 x 1 rep
Barbell Shrug, 4 x 6
Power Clean, 6 x 4
 - begin each rep from the dead hang
Seated French Press, 4 x 6
Press Behind Neck, 6 x 2 reps


Routine 23 - Powerlift Concentration

Monday/Wednesday/Friday:

Bench Press, 8,8,6,6,4,4,2,2
 - concentrate on the initial drive, forcing the reps out fast in the lighter poundages.
Squat, 8,8,6,6,4,4,2,2
Regular Deadlift, 8,8,6,6,4,4,2,2









































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