How Did You Get Started?

I joined our high school football team and I was the strongest kid on the team. During 2006 I met Mitch Ross (a gym owner/trainer from my area) that's actually one of my best friend's dads. His son Ross and I became workout partners and I have been lifting since. Then I met this guy Michael McDavid and he introduced me to some of his friends that competed in bodybuilding which is what got me started in that. I competed in powerlifting when I was a kid but I got to the point where I was really bulky and needed to lean down so I decided to do a bodybuilding show and I just fell in love with the sport.

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ChenJui Cheng.

What Workout Plan Worked Best For You?

Day 1: Chest

• Bench Press: 2 sets of 20 warm up sets, 3 sets of 8-10 reps
• Incline Dumbbell Press: 3 sets of 8-10 reps
• Seated Chest Press: 3 sets of 15 reps
• Cable Crossover: 3 sets of 15 reps
• Push-Ups: 1 set to failure

Day 2: Back

• Deadlift: 2 warm up sets of 20 reps, 4 sets of 12, 10, 8, 6 reps
• Barbell or Dumbbell Rows: 3 sets of 8-10 reps
• Pulldowns: 3 sets of 12 reps
• Pull-Ups: 3 sets to failure
• Hyperextensions: 3 sets of 20 reps

Day 3: Legs

• Superset:
  Legs Extension: 5 sets of 20 reps
  Leg Curl: 5 sets of 20 reps



• Squat: 3 sets of 15 reps
• Hack Squat: 3 sets of 12 reps
• Lunges: 3 sets back and forth length of gym

Day 4: Shoulders

• Lateral Raise: 5 drop sets of 20, 15, 12, 10, 10 reps
• Upright Row: 3 sets of 12 reps
• Front Shoulder Press: 3 sets of 10 reps
• Shoulder Press Behind The Neck: 3 sets of 10 reps

Day 5: Biceps/Triceps

• Giant Set:
  EZ Preacher Curl: 1 set of 15 reps
  Incline Dumbbell Curl: 1 set of 15 reps
  Straight Bar Curl: 1 set of 15 reps
  Bent Over Close Grip Curl: 1 set of 15 reps



• Skull Crushers: 5 sets of 12 reps
• Triceps Pressdown: 3 sets of 15 reps
• Kickbacks: 3 sets of 12 reps
• Seated Dips: 3 sets to failure

Day 6 And 7: Off

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ChenJui Cheng.

What Nutrition Plan Has Worked Best For You?

My diet remains the same all year round. During my off season I increase the portion of my meals and when contest season comes I cut down the portions. I have a cheat meal once a week.

Meal 1: 6 AM

• 3 scoops whey protein
• 1 cup raw oatmeal

Meal 2: 9 AM

• 3 cans tuna
• 1 cup cooked oatmeal

Meal 3: 12 Noon

• 12oz chicken
• 1 cup veggies
• 1 cup brown rice

Meal 4: 3 PM

• 12oz chicken
• 1 cup asparagus
• 4 rice cakes

Meal 5: 6 PM

• 12oz steak
• 1 cup green beans
• 1 cup white rice

Meal 6: 9 PM

• 12oz steak
• 1 large sweet potato

Before Sleep

• 3 scoops whey protein with 1 banana

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ChenJui Cheng.

What Supplements Have Given You The Greatest Gains?

I have never been a big fan of most supplements. However I do recommend multi-vitamins, whey powder, BCAA, creatine, and amino acids.

Why do you love Bodybuilding?

It keeps me healthy. Sometimes I am really stressed out from school I would take it out on lifting weights. Other than that, it's just a hobby of mine and hopefully I will be able to take it to the next level as a Pro bodybuilder.

What Motivates You To Follow A Healthy Lifestyle?

Cancer runs in my family so I really have to watch everything I eat. My parents have a really strict diet as well so it makes it a lot easier.

What Made You Want To Achieve Your Goals?

I have a supportive family and group of friends that believe in me. I have heard people making good comments about me in the sport of bodybuilding. I am taking it step by step. I need to get qualified for a national show, then enter and win which is the only way to turn pro. First I just need to fill out my frame. I know I can do it and I still have time.

What Are Your Future Bodybuilding Plans?

I need to put on more size to fill up my frame. Since I am 5'8 I figure I need to be in the Heavy weight class to be competitive on any national level. I am still young and time is on my side so I am definitely going to value the next few years as I try to put on some quality muscle. I am qualified for Teen Nationals next year. My plan is to get my name out then people will see me when I enter the Junior Nationals.

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ChenJui Cheng.

What One Tip Would You Give Other Bodybuilders?

Eat, train, sleep, warm up your shoulders before any press movements, and always stretch in between sets.

Who Are Your Favorite Bodybuilders?

My favorite bodybuilders are Stan Efferding, Stan McQuay, Branch Warren, and Hidetada Yamagishi.

What Features Do You Use On Bodybuilding.com?

I order some supplements online and there are a lots of great articles about competing.

More Bodybuilder Profiles:

:: Current Teen Of The Week.
:: Other Previous Teens Of The Week.
:: Adult Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.

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