I find this ironic.
Rich Gaspari's Advanced Training Program
4 Day Training Invalid Link Removed
Day 1:
Chest (1.5-2 minute rest in between all chest exercises)
-Incline DB or BB Press (4 sets-1x12,1x10,1x8,1x15)
-Incline DB Fly (3 sets of 10-12)
-Flat DD or BB Bench (3 sets of 6-8)
-Dips (4 sets to failure)
Triceps (30 second rest between all triceps exercises)
-Cable Triceps Pushdowns (1x12,1x10,1x8,1x6)
-Lying Triceps Skull Crushers or Close Grip Bench (1x15,1x12,1x10,1x8)
-Over Head Triceps Extensions (3 sets of 12)
Abdominals (30 second rest in between sets)
-Ab Crunches (3 sets of 20-25 reps)
-Knee Raises (3 sets of 20-25)
Day 2
Legs (1.5-2 minutes rest between all sets)
-Leg Extensions (4 sets of 15)
-45 Degree Leg Press (4 sets of 15)
-Hack Squats (4 sets of 15)
-Smith Machine Reverse Lunges (3 sets of 15)
-Lying Leg Curls (4 sets of 15)
-Stiff Legged Dead Lifts (3 sets of 12)
Calves (30 second rest in between sets)
-Standing Calf Raises or Toe Raises on Incline Leg Press (4 sets of 15-25)
-Seated Calf Raises (4 sets of 15-25)
Day 3 OFF
Day 4
Shoulders/Shrugs (30-60 second rest between sets)
-Seated Front BB or DB Press (4 to 5 sets of 12,10,8,6,10)
-DB or BB Front Lateral Raise (3 sets of 10-12)
-Seated or Standing Side Laterals (4 sets of 10)
-DB or BB Standing Upright Wide Grip Raises (3 sets of 10)
-Bent Over Side Laterals (3 sets of 10-12)
-DB or BB Shrugs (4 sets of 10-12)
Biceps (30 second rest)
-Standing DB Curls (3 sets of 10)
-Seated Preacher Curls (3 sets of 10)
-21's BB Curl (7 lows 7 highs 7 full)
-Reverse BB Curl (3 sets of 12)
Abs : Repeat Ab workout from Day 1
Day 5
Back (1-1.5 minute rest)
-Front Pull Ups or Cable Lat Pull Downs (4 sets of 10-12)
-Seated Cable Rows (3 sets of 10)
-Bent Over BB Rows (3 sets of 10-12)
-Deadlifts (4 sets of 12,10,8,10)
Calves (30 second rest)
-45 Degree Leg Press Toe Raises ( 4 sets of 15)
-Seated Calf Raise (4 sets of 15)
Day 6 & 7 OFF
Cardiovascular Training
65% MHR = (220-age) x .65
first 2 weeks: 20 minutes 3 times a week
3: 30 minutes 3 times a week
4: 30 min. 3 times a week
5: 40 min. 3 times a week
6: 40 min. 4 times a week
7: 40 min. 5 times a week
8: 50 min. 5 times a week
Never go over an hour of cardio in one session. If you happen to plateau, have two sessions of cardio in a day.
-Rich Gaspari
Just because his metabolism, drug/fat burner use allowed him to "supposedly" do no cardio and get into contest shape, doesn't mean YOUR metabolism, and "supplementation" will.
