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Rich Gaspari Workout

Rich Gaspari Bodybuilder Workout Routine

Rich Gaspari like many other professional bodybuilders started pumping iron when he was a teenager. Rich doesn't do average, never has. When Rich Gaspari moved on from becoming a very successful professional bodybuilder he went into business but still continued training, the Dragon Slayer is an example to us all training into his 40's and beyond.

Just like any professional bodybuilder Rich had a plan in preparing for any competition 8 to 10 weeks ahead training 6 days a week, He would go to the gym once in the morning and again in the evening using maximum weights always training to the point of complete failure.

Now that he is no longer competing professionally Rich only trains once a day 5 times a week using moderately heavy weights with higher reps in order to avoid injuries. Below is a copy of the kind of workout schedule he trains for 5 days a week:

DAY 1: CHEST/ABS:
Incline D/B Press 4 X 8-10 reps
Incline D/B flyes 4 X 8-10 reps
Decline D/B flyes 4 X 8-10 reps superset with D/B Bench-press 4 X 8-10 reps
Butterflies 4 X 8-10 reps
Crunches 4 X 25-30 reps
Lying Leg raises 4 X 25-30 reps
Jogging on treadmill 25-30 minutes

DAY 2: BACK/CALVES:
B/B Deadlift 4 X 8-10 reps
Chin-ups 4 X 8-10 reps Superset with Close-grip lat pull-downs 4 X 8-10 reps
Decline Barbell Pullovers (wide-grip) Superset with Low Pully Rows 4 X 8-10 reps
T-Bar Rowing 4 X 8-10 reps Superset with Bent-over D/B Rows 4 X 8-10 reps
Seated Cable Rows 4 X 8-10 reps
Standing Calf raises 5 X 15 reps
Seated calf raises 5 X 15 reps
Jogging on Treadmill 25-30 minutes

DAY 3: LEGS:
Lying Leg Curls 5 X 10-12 reps
Stiff-Legged B/B Deadlift 4 X 8 reps
Leg Extensions 5 X 10-12 reps (double drop on last set)
Hack Squats 3 X 15 reps (triple drop on last set) Superset with B/B Squats 3 X 15 reps
D/B Lunges 3 X 15-20 reps
Jogging on Treadmill 25-30 minutes

DAY 4: SHOULDERS/ABS:
Barbell Shoulder Press 4 X 8-12 reps
TRISET with Seated lateral raises 4 X 10-12 reps and Arnold D/B Press 4 X 10-12 reps
Standing D/B Upright Rowing 4 X 10-12 reps
One-Arm Incline Lateral Raises 4 X 10-12 reps
Standing (Low-Pulley) Deltoid Raises 4 X 10-12 reps
Barbell Shrugs (Behind the back) 4 X 10-12 reps
Oblique Crunches 3 X 30 reps
Lying leg raises 4 X 25 reps
Jogging on Treadmill 25-30 minutes

DAY 5: BICEPS/TRICEPS:
Incline D/B Curls 4 X 10 reps Superset with Incline D/B Curls 4 X 10 reps
Triceps Pushdowns (Rope attachment) Superset with barbell Curls 4 X 10 reps
Standing D/B Triceps extensions Superset with Preacher Curls 4 X 10 reps
Front Raise Pull-overs 4 X 10 reps SUPERSET with Concentration Curls 4 X 10 reps
One-Legged Cable Kickbacks 4 X 10 reps
Jogging on Treadmill 25-30 minutes

DAYS 6 AND 7: REST

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