Me and my friends always arm wrestle in school during breaks and I would always lose to my friends, so I thought "That's it, I'm working out to beat you guys." So I started to use our school weight room after school every day till I could beat them. I worked out for a while then soon enough I beat them. It was awesome. Soon enough I started to notice changes and I realized I wanted to be a bodybuilder and that's how it all started.

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Awesome!

• Flat barbell press - 4 sets 6-12
• Barbell Shrugs - 4 sets 12
• Flat dumbbell press - 3 sets 8 then one burner set
• Dumbbell shrugs - 4 sets 6-12
• Incline Dumbbell press - 4 sets 6-12
• Reverse Pec deck - 4 sets 6-12
• Pec Flyes - 3 sets of 8 plus one burner set
• Abs - Every day is different but I do 3 separate exercises

Click Here For A Printable Log Of Day One.

Day Two - Biceps, Triceps, Forearms:

• Bicep- EZ bar curls 4 sets 6-12
• Triceps- Skull crushers 4 sets 6-12
• Biceps- Alternating dumbbell curls 4 sets 6-12
• Triceps- Over head dumbbell extensions 4 sets 6-12
• Biceps- Dumbbell Hammer curls 4 sets 6-12
• Triceps- EZ bar push downs 4 sets 6-12
• Biceps- Concentration Curls 3 sets of 8 plus one burner set
• Triceps- Rope pull down 4 sets 6-12
• Forearms- Reverse bicep curls 4 sets 12, 10, 8, 6
• Forearms- Wrist curls 4 sets 18, 20, 22, 24
• Abs

Click Here For A Printable Log Of Day Two.

Day Three - Back:

• Deadlifts 4 sets of 7
• Wide arm chin ups 3 sets of 8 plus one burner set
• One arm bent over rows 4 sets 6-12
• Machine rows 4 sets 6-12
• Bent over lat raises 3 sets 8 plus one burner set
• T-bar rows 4 sets 6-12
• Wide grip pull downs 4 sets 6-12
• Abs

Click Here For A Printable Log Of Day Three.

Day Four - Legs, Shoulders:

• Legs- Incline leg press 4 sets 6-12
• Shoulders- Smith machine over head press 4 sets 6-12
• Legs- Free weight squats 4 sets 12
• Shoulders- Behind the head press 4 sets 6-12
• Legs- Quad extensions 4 sets 6-12
• Shoulders- Lateral raises 4 sets 6-12
• Legs- Hamstring curls 4 sets 6-12
• Shoulders- Incline lat raises 4 sets 6-12
• Abs

Click Here For A Printable Log Of Day Four.

Day Five - Cardio:

• Abs

Day Six - Off.

Day Seven - Cardio:

• Abs

• Morning 8 am Before School - 1 cup oatmeal dry measurement, probolic-sr shake (protein), 1 banana

• Lunch - 6 egg white and 2 yokes and some sort of carbs

• After School(pre-workout) - V-12 shake

• Post Workout - 1 cup of cottage cheese and a salad

• Before Bed - Protein shake.

• After Workouts - I am always snaking on food, like oatmeal or veggies.

Also bodybuilding isn't like other sports its different. You have got to discipline to achieve your goals and work your ass off to make yourself look good. I also do it for the comments you get like "Man you're huge" or "Looks like that working out is paying off, you're getting pretty big." It's totally worth it to hear those words.

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Every Day Is A New Day.