Sample Chuck Sipes Routines, Part Three

Routine 14

Monday/Thursday

Barbell Bench Press, 8,8,4,4,2,2,1,1
Barbell Bent Arm Pullover, 3 x 8
Dip, 4 x 8

Superset: 
Preacher Curl, 5 x 8
DB Seated Concentration Curl, 5 x 8

Regular Deadlift, 4 x 4
Barbell Back Squat, 5 x 4 
Standing Calf Raise, 6 x 20
Incline Situp, 2 x 30
Behind Neck Chin, Wide Grip, 4 x 6


Tuesday/Friday

Heavy Quarter Back Squat, 5 x 8
Stiff Legged Deadlift (on bench), 4 x 4
Heavy Bench Press Supports, 5 x 10 seconds

Superset: 
Lying French Press, 5 x 8
Triceps Pushdown, 5 x 10

Seated DB Press, 4 x 6
 - for variety, do one arm version occasionally
 - do not sway the body
Press Behind Neck, 4 x 6
Barbell Shrug, 4 x 8


Routine 15: Specialized Arm Work 

Monday/Thursday

Bench Press, 8,8,4,4,2,2,1,1 
Top Quarter Bench Press, 6 x 6

Superset:
Cheat Barbell Curl, 6  4
Preacher Curl, 6 x 8

3 Way Seated DB Concentration Curl, 9 x 8
 - do 3 sets each position - palm up, palm in (hammer curl position)
 - lock triceps of working arm against knee.
 - last 3 sets - bend over a table or high bench with forehead on on forearm and with palm facing you, touch DB under armpit. 

Incline DB Curl, 6 x 8

Regular Deadlift, 5 x 4

Incline Situp, 4 x 10


Tuesday/Friday

Squat, 6,6,4,4,2,2,1,1
Standing Calf Raise, 6 x 20

Superset:
Lying or Seated French Press, 6 x 4
Pressdown, 6 x 10

Superset:
One DB Two Arm Extension, 4 x 8
Dip, 4 x 10

Superset:
Seated Overhead Triceps Extension, 4 x 8
One DB Lying Extension, 4 x 8


Routine 16

Monday/Thursday

Bench Press, 6,6,4,4,2,2,1,1
Squat, 6,6,4,4,2,2,1,1
Regular Deadlift, 6,6,4,4,2,2,1,1
Preacher Curl, 4 x 10
French Press (seated or lying), 4 x 8


Tuesday/Friday

Bench Press Supports, 6 x 20 seconds
Quarter Squat (these are always done non-lock), 6 x 10
SDL (standing on bench) 6 x 4
DB Concentration Curl, 4 x 8
One DB Two Arm Triceps Press, 4 x 8