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Two bars are loaded for the alternate exercises (one heavy, one light). Go from the heavy set to the light, pumping set without delay. Alternate Routine One and Routine Two and perform four workouts per week.

 

Monday/Thursday

 

Press Behind Neck - 4 sets of 2 reps

alternated with

Barbell Front Raise - 4 sets of 10 reps

 

Bench Press - 4 sets of 1 rep

alternated with

Barbell Straight-Arm Pullover - 4 sets of 12 reps

 

Cheat Barbell Curl - 4 sets of 1

alternated with

Preacher Curl 4 x 12

 

Conventional Deadlift - 4 x 2

alternated with

Front Bend (with broomstick behind neck) - 4 x 12

 

Barbell Row - 4 x 2

alternated with 

Lat Pulldown - 4 x 15

 

Tuesday/Friday

 

Lying Triceps Extension - 5 sets of 2 reps

alternated with

Pressdowns - 5 x 15 reps

 

Back Squat - 4 sets of 2

alternated with

Leg Extension - 4 x 15

 

Standing Calf Raise - 4 sets of 2

alternated with

Bodyweight Heel Raise - 4 x 20

 

Shrug - 4 x 8

Reverse Curl - 4 x 8

Abs - 4 x 20

 

Chuck Sipes Press

 

TRAINING FOR STRENGTH

 

Monday/Thursday

 

Full Squat

8,8,4,4, one single

 

Conventional Deadlift (2 breaths between each rep) -

4 sets of 4 reps

 

Bench Press

6,6,4,4,2,2,1,1

 

Cheat Barbell Curl

5 sets of 4 reps

 

Preacher Curl

5 sets of 8

 

Seated or Lying French Press

5 x 8

 

Reverse Curl

3 x 8

 

Tuesday/Friday

 

Heavy Supports, Bench Press (one inch lockout)

4 x 5-20 seconds

 

Heavy Supports, Back Squat (one inch lockout)

4 x 5-20 seconds

 

Heavy 1/4 Back Squats

3 sets of 10 reps

 

Barbell Press Behind Neck - 3 sets of 6

Barbell Row - 2 x 8

Shrug - 2 x 8

 

BENCH PRESS SPECIALIZATION

 

The first exercise is the standard bench press. Start off with two warmup sets of at least 8 reps. Next, choose a weight that you can properly handle for 6 good reps. The weight should be heavy enough to make you fight for those 6 reps, but not so heavy as to become overbearing. Do 2 sets. A good rule to follow in this program is to choose a weight that you could possible do two more reps than you are supposed to do, with the exception of the last few sets where you will use a weight that permits you to really work to get the desired number of reps. 

 

Now, raise the weight to the amount that will enable you to do 2 sets of 4 reps. Again increase the weight to allow 2 sets of 2 reps. After this, do your day's maximum weight for singles, 2 sets with this weight, 3 on a strong day.

 

Excessive arching and bouncing should be avoided, however, a certain amount of arch will always help your lifting. If you never arch at all, your strength will increase at a much slower pace. A little arching will help you use a weight for more reps than you would be capable of doing without arching. Eventually, you will be able to do more reps strictly than you once were doing with an arch. Check your strength periodically in the non-arched position. Don't bounce the weight off your chest. 

 

After completing the standard bench presses, move to mid-range pin push-offs. Using a power rack, place the pins about six inches off your chest. Do sets of 6,6,4,4,2,2. 

 

Now, set the pins about 5 or 6 inches from the lockout position. Do 2 sets of 4. Increase the weight and do 2 doubles. 

 

Finally, place the pins about 1 inch below lockout. These are called supports and you will soon be able to use very heavy weights on them. Supports enable you to get accustomed to holding very heavy weights, so heavy that they would be impossible for your to bench, at least for the time being.

 

Follow this program one to two times per week.

 

CONDITIONING ROUTINE

 

Monday/Wednesday/Friday

 

Full Squat

light poundage, breathe very deeply between reps - 

2 sets of 20 reps

alternated with

Straight-Arm Barbell Pullovers

light poundage, breathe very deeply between reps - 

2 x 20

Chins - 2 x 8

Dips - 2 x 12

 

Tuesday/Thursday/Saturday

 

Bench Press - 2 x 12

Power Clean or Full Clean - 2 x 8

 

Daily

 

One mile jog

Situps 1 x 50

Front Bends, Side Bends

with broomstick behind neck - 

50 reps each

 

POWER BODYBUILDING ROUTINE

 

Monday/Thursday

 

Back Squat - 6,6,4,4,2,2,

Bench Press - 6,6,4,4,2,2,

Conventional Deadlift - 6,6,4,4,2,2,

Shrug - 4 sets of 8 reps

Cheat Curl - 4 x 6

Preacher Curl - 5 x 10

Situp - 3 x 20

Leg Raise - 4 x 15

Overhead Press - 5 x 6

Incline DB Flye - 3 x 8

Calf Raise - 4 x 20

 

Tuesday/Friday

 

Heavy 1/4 Bench Press - 5 sets of 8 reps

Heavy 1/4 Back Squat, no lockout, 

with about 50-100 lbs. more than your regular squat.

- 5 x 8 

Stiff Legged Deadlift off Bench or Box

Place the loaded bar on the bench with the center of the bar resting over and across the middle of the bench. Stand astride the bench and take a shoulder width pronated grip on the bar. With your knees locked and legs straight pull the bar (from mid-shin or just below the knees) until you are in an upright position. Lower the weight down until the bar touches the bench, and without any rebound return to upright position again. Can also be done off a wooden box.

- 5 sets of 4 reps

Chins - 6 x 6

Dips - 5 x 8

Lying French Press - 5 x 8

Abs 

 

 

1 to 10 to 1 TECHNIQUE

4-21-16-4 CONCEPT

 

Monday/Thursday

 

Bodyweight Chins Behind Neck

1 to 10 to 1

- begin with 1 rep, rest 10 seconds, do 2 reps, rest 10 seconds, do 3 reps, rest 10 seconds, etc., up to 10 reps. Then work back down in the reverse manner. 

 

Bodyweight Chins to Front

1 to 10 to 1

 

Wide Grip Barbell Row 

- pull bar high to chest and lower slowly, keep the bar moving

6 sets of 12 reps

 

Dips

1 to 10 to 1

 

Barbell Curl 21's

7 reps from bottom position to middle position, 

7 reps from middle position to top of movement,

7 full-range reps 

4 sets x 21 reps

 

Cheat Barbell Curl

16 sets of 4 reps

Alternate one set of 21's to each 4 sets of Cheat Curls.

 

1/4 Back Squat, No Lockout

5 sets of 20 reps

 

Calf Raise

5 x 10 with 40 top partial burns each set

 

Tuesday/Friday

 

Shrug - 4 sets of 10

Bench Press - 8,8,4,4,2,2,1,1.

Bent-Arm Pullover - 4 x 8

 

Lying French Press 21's (4 sets)

alternated with

Conventional Lying French Press (16 sets of 4) 

One set of 21's to each 4 sets of regular French presses

 

Palms Down Wrist Curl - 4 x 20

Overhead Press - 6 x 8

Abs