Sunday, October 13, 2019

Sample Chuck Sipes Routines, Part Four


By now you should be getting a bit of a handle on how Sipes used certain methods in his power-bodybuilding routines. Might even be starting so see how you can implement some of this stuff in your own training. 


Routine 17 - Six Days Per Week Training

Monday/Thursday

Squat, 8,8,4,4,2,2
Quarter Squat, non lock, 4 x 10
Leg Extension, 4 x 15
Leg Press, 4 x 15
Seated Calf Raise, 6 x 20
Incline Situp, 3 x 20

Tuesday/Friday

Bench Press, 8,8,4,4,2,2,1,1
Top Quarter Bench Press, 4 x 8
Bench Press Supports, 4 x 10 seconds
Preacher Curl, 4 x 10
Reverse Curl, 4 x 8
Incline Situp, 3 x 20

Wednesday/Saturday

Regular Deadlift, 8,8,4,4,2,2
Stiff Legged Deadlift, 6 x 4
DB Shrugs, 4 x 6
Dips, 6 x 8
Broomstick Side Bends, 2 x 100
Chin Behind Neck, 4 x 8
Lying Triceps Extension, 8 x 6


Routine 18 - Six Days Per Week Training 

Monday/Thursday

Leg Extension, rapid reps, 2 x 30
Squat, 4 x 4
Quarter Squat, non lock, 4 x 10
Leg Press, 4 x 25
One Leg Calf Raise, 10 slow reps, 20 quick burns, 4 x 30
Incline Situp, 4 x 30

Tuesday/Friday

Incline DB Flye, 3 x 8
Barbell Incline Press, wide grip, 3 x 12
Dips, 6 x 10
Bench Press, 4 x 2
Bench Press Supports, 4 x 20
Hanging Leg Raises, 4 x 30

Wednesday/Saturday

Preacher Curl, 4 x 10
Lying Triceps Extension, 4 x 8
Regular Deadlift, 4 x 4
Palms Up Wrist Curl, 3 x 20
Chin Behind Neck, 4 x 8
Broomstick Front Bend/Twist, 3 x 25 


Routine 19 - Three Days Per Week

Bench Press, 10,10,4,4,1,1
Squat, 10,10,4,4,1,1
Regular Deadlift, 10,10,4,4,1,1
Barbell Shrug, 2 x 8
Chin Behind Neck, 2 x 8
Dips, 2 x 10
Barbell Curl, 3 x 10
 - one set wide grip, one shoulder width, one close grip
Seated French Press, 3 x 10


Routine 20 - Four Days Per Week - Bench Emphasis

Monday/Thursday

Bench Press, 4 x 6
Regular Deadlift, 4 x 6
Squat, 4 x 6
Chin Behind Neck, 4 x 8
Dips, 4 x 8
Stiff Arm Barbell Pullover, 2 x 20
Barbell Curl, 4 x 10
Seated French Press, 4 x 10
Standing Calf Raise, 2 x 20
Palms Up Wrist Curl, 2 x 20
Incline Situp, 3 x 25
Press Behind Neck, 4 x 6

Tuesday/Friday

Bench Press, 6 x 10
 - light weight, just blast bar off chest for speed
Bench Press Negatives, 4 x 8
 - fight weight down slowly to the chest, use about 100 lbs. over max.
Bench Press Supports, 6 x 10 seconds
 - 100-150 over max






 























 

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