SiCK
Mecca V.I.P.
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- Oct 29, 2006
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I awhile back i've been trying to find lee haneys and rich gaspari pre-contest training routine. I mean Gaspari was ahead of his time when it came to conditioning. So I found this after searching:
http://findarticles.com/p/articles/mi_m0KFY/is_9_25/ai_n27410470/pg_15?tag=artBody;col1
Tried it for about 5 weeks and liked it quite a bit. I did it using mod carb/low fat.
What do you people think of Haney's and Gaspari's routine?
HANEY AND GASPARI'S
PRECONTEST TRAINING REGIMEN
EXERCISE SETS REPS
MONDAY AND THURSDAY
MORNING: Chest and triceps
Barbell bench presses 5* 8-12
Dumbbell bench presses 3 8-10
Incline bench presses 4 8-10
Incline dumbbell presses 3 8-10
Dumbbell flyes 4 8-10
Pushdowns 4 10-12
Lying extensions 4 8-10
One-arm overhead extensions 4 8-10
Stationary bike 20 minutes
AFTERNOON: Biceps, calve and abs
Barbell curls 4 6-10
Preacher curls 4 8-10
Concentration curls 4 8-10
Standing calf raise 4 10-12
Seated calf raise 4 10-12
Leg raises 4 25
Roman-chair situps or Twisting crunches 4 25
Bike: stationary or free 30 minutes
TUESDAY AND FIRDAY
MORNING: Back and abs
Pullups or Pulldowns to front 4-5 8-10
T-bar rows 4-5 6-8
Cable rows 4 10-12
One-arm dumbbell rows or Bent-over rows 4 6-8
Leg raises 4 25
Roman-chair situps or Twisting crunches 4 25
Stationary bike 20 minutes
AFTERNOON: Shoulders and calves
Seated military presses 4-5 8-10
Seated rear presses or Smith machine presses 4-5 8-10
Lateral raises 4 10-12
Rear lateral raises 4 8-10
Behind-the-back shrugs 3 8-10
Standing calf raises 4 10-12
Seated calf raises 4 10-12
Stationary bike 25 minutes
WEDNESDAY AND SATURDAY
MORNING: Thighs
Leg extension 5* 10-12
Leg presses 4-5 12
Standing lunges 3 12-15
Lying leg curls 4-5 10-12
Standing leg curls 4 12
Stiff-leg deadlifts 4 10
Stationary bike 20 minutes
AFTERNOON: Calve and abs
Donkey raises 5 10-12
Standing calf raises 5 10-12
Seated calf raises 5 10-12
Leg raises 5 25
Roman-chair situps or Twisting crunches 5 25
* Includes one warm-up set
http://findarticles.com/p/articles/mi_m0KFY/is_9_25/ai_n27410470/pg_15?tag=artBody;col1
Tried it for about 5 weeks and liked it quite a bit. I did it using mod carb/low fat.
What do you people think of Haney's and Gaspari's routine?
HANEY AND GASPARI'S
PRECONTEST TRAINING REGIMEN
EXERCISE SETS REPS
MONDAY AND THURSDAY
MORNING: Chest and triceps
Barbell bench presses 5* 8-12
Dumbbell bench presses 3 8-10
Incline bench presses 4 8-10
Incline dumbbell presses 3 8-10
Dumbbell flyes 4 8-10
Pushdowns 4 10-12
Lying extensions 4 8-10
One-arm overhead extensions 4 8-10
Stationary bike 20 minutes
AFTERNOON: Biceps, calve and abs
Barbell curls 4 6-10
Preacher curls 4 8-10
Concentration curls 4 8-10
Standing calf raise 4 10-12
Seated calf raise 4 10-12
Leg raises 4 25
Roman-chair situps or Twisting crunches 4 25
Bike: stationary or free 30 minutes
TUESDAY AND FIRDAY
MORNING: Back and abs
Pullups or Pulldowns to front 4-5 8-10
T-bar rows 4-5 6-8
Cable rows 4 10-12
One-arm dumbbell rows or Bent-over rows 4 6-8
Leg raises 4 25
Roman-chair situps or Twisting crunches 4 25
Stationary bike 20 minutes
AFTERNOON: Shoulders and calves
Seated military presses 4-5 8-10
Seated rear presses or Smith machine presses 4-5 8-10
Lateral raises 4 10-12
Rear lateral raises 4 8-10
Behind-the-back shrugs 3 8-10
Standing calf raises 4 10-12
Seated calf raises 4 10-12
Stationary bike 25 minutes
WEDNESDAY AND SATURDAY
MORNING: Thighs
Leg extension 5* 10-12
Leg presses 4-5 12
Standing lunges 3 12-15
Lying leg curls 4-5 10-12
Standing leg curls 4 12
Stiff-leg deadlifts 4 10
Stationary bike 20 minutes
AFTERNOON: Calve and abs
Donkey raises 5 10-12
Standing calf raises 5 10-12
Seated calf raises 5 10-12
Leg raises 5 25
Roman-chair situps or Twisting crunches 5 25
* Includes one warm-up set