Here is the routine Gaspari used for the final eight weeks before a competition:
Day One: Morning Workout
Calves
Donkey Calf Raises — 5x15
Done with up to two people on his back and a dip belt with added weight. Drop sets were incorporated by having one person get off his back, then the other, and then the loaded dip belt.
Seated Calf Raise — 5x15
Increase weight each set and the last set would be a triple-drop set.
Chest
Incline Dumbbell Press — 5x8-12
Last set to failure
Incline Flyes — 4x8-12
Last set to failure
Barbell Bench Press — 4x6-10
Increase weight each set. Last set using drop set.
Dumbbell Flyes of Pec Deck — 4x10-12
Weighted Dips — 3x10
Increase weight each set.
Cable Crossovers — 3 10-12
Abdominals
Lying Crunches 4x50
Hanging Leg Raises 4x50
Twisting Cable Crunches 3x50
Cardio followed by posing practice
Day One: Afternoon
Arms (Superset Triceps and Biceps)
Pushdowns supersetted with Incline Dumbbell Curls
4x10-12 for each exercise
Skullcrushers supersetted with Seated EZ Preacher Curls
4x10-12 for each exercise
Seated Frech Curls supersetted with Reverse of Hammer Curls
4x10-12 for each exercise
Kickbacks supersetted with Dumbbell Concentration Curls
3x10-12
Afternoon workout followed by one hour of posing
Day Two: Morning
Back
Weighted Chins — 5x12-15
Increase weight each set
Close-Grip Front Pulldowns 4x10
Slo-Mo style, back straight and arched, no swing
Seated Low Rows 4x10
Different handles each workout
Barbell Rows 4x10
Done very strict, no swinging
T-Bar Rows 4x10
Deadlifts 4x10-12
With barbell or dumbbells
Abdominals
Same as day one
Cardio
Day Two: Afternoon
Shoulders
Arnold Presses — 5x6-10
Add weight each set. Drop set on last set
Seated or Standing Side Laterals 5x10-12
Drop sets on the last two sets
Standing Upright Rows supersetted with
Two-Arm Cable Side Laterals — 3x12
Standing Front Dumbbell Laterals — 3x10
Bent Over Dumbbell Laterals — 4x10-12
Performed lying prone on an incline bench
Behind the Neck Shrugs — 5x10-12
Workout followed by one hour of posing
Day 3: Morning
Legs
Leg Extensions — 5x12-15
Increase weight each set and have partner push down to make the negative phase more difficult
45-Degree Leg Press — 5x15
Last two sets were drop sets
Hack Squats supersetted with Sissy Squats — 5x15
Walking Lunges or
Reverse Lunges on a Smith Machine — 5x15
Lying Leg Curls — 5x12-15
Stiff-Legged Deadlifts — 4-5x15
No cardio or posing after leg training
Day 3: Afternoon
Calf Training same as Day One
Abdominal Training same as Day One
(It needs to be noted that this is a very advanced routine of a professional bodybuilder and should not be performed by a person who is still in the beginner or intermediate stages of bodybuilding.)
