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What Workout Plan Worked Best For You?

Sample Training Week:

Monday: (6:30am) Back Day
30 min. of cardio
Bent-over barbell row (reversed grip): 3 sets of 10-12
One-arm dumbbell row: 3 sets of 10-12
T-bar rows: 3 sets of 8-10
Wide-grip pulldown: 3 sets of 8-10, 1 set to failure
Deadlift: 2 sets of 8

Traps:
Dumbbell shrug: 4 sets of 8-10
Barbell ShrugShrugs with a bar: 4 sets failure

Tuesday: (6:30am) Pec Day
30 min. of cardio
Decline bench press: 3 sets of 10-12
Incline bench press: 3 sets of 10-12
Flat bench press: 3 sets of 15-20, 1 sets of 8, 1 sets to failure
Dumbbell fly: 3 sets of 8-10
Dumbbell press: 2 sets of 8
Dips: 2 sets to failure

Wednesday: Off

Thursday: 6:30 am Arms Day
30 min. of cardio

Tricep:
Skull Crusher: 4 sets of 10-12, (5 sec rest, drop sets)
Weighted dips: 3 sets of 10-12, 1 sets of 8 (drop the weight), 1 sets to failure
Cable pressdown: 3 sets of 8-12
Close-grip bench press: 3 sets of 8

Bicep:
My crazy first exercise is dumbbell curl:
1 sets to failure with 40 lbs;
1 sets to failure with 35 lbs;
1 sets to failure with 30 lbs;
1 sets to failure with 25 lbs;
(I do that 3 time: crazy)
Curl on bench: 3 sets of 12-15

Friday: (6:30pm) LEGS DAY (squats & ischio)
30 min of cardio
Legs extension: 2 sets of 25-30
Squat: 4 sets of 10-15
Leg press: 4 sets of 10
2 sets of 8
Hack squat: 3 sets of 8-10, 1 sets to failure
Lying leg curl: 3 sets of 10-15
Standing legs curl: 3 sets of 10-15

Saturday: I'm off

Sunday: Shoulder, Calves, Abs
Dumbbell shoulder press: 3 sets of 10-12
Rear lateral raise: 3 sets of 8-10
Dumbbell rear delt raise: 2 sets of 10-15
Lateral dumbbell raise: 2 sets of 10-15
Front dumbbell raise: 2 sets of 15-20, 1 to failure

Calves:
Seated Calf Raise: 3 sets of 25-30
2 sets of 8-10
1 sets to failure
Standing calf raise: 4 drops sets(failure)

Abs: Crunch machine: 3 sets of 30
Legs raise: 3 sets of 25

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What Nutrition Plan Has Worked Best For You?

I am eating a lot of chicken and beef, but I'm also eating a lot of deer and other wild animal. Right now I'm trying to eat 170 gr of protein per day. I'm not eating fast food - anyway I don't like that. I'm trying to eat 5 meals a day, but sometimes it's hard with the small school breaks that we have (only 15 min).

In the morning at 5:30am I eat 5 to 8 eggs with potatoes, then after, at 8am I'm drinking a shake of Cyto Gainer, after at 10am I eat 1-2 sandwiches with beef slide and I drink a v8. At 12 I'm eating lots of meats with potatoes and another v8. At 2:15pm I drink another shake of Cyto Gainer. At 5:00pm I eat another meal of meat, like chicken, beef, or dear. At 9pm I eat Vector cereal and my day is finished. Well I can say that I eat lots of deer, vegetable, potatoes and 'pate' (spaghetti). I don't eat the same thing each day because your body is like everything else; it needs change to grow.

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What Supplements Have Given You The Greatest Gains?

I think that the best supplement that has given me the best gain in mass was Meso-Tech. I have gained almost 12 lbs. Also Creakic is a good one. I only trust MuscleTech and BSN supplements.

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Why Do You Love Bodybuilding?

I love to see all my progress. I like to feel the pump and the rush in my veins when I'm doing and extra reps, those crazy reps when your coach is in the gym can feel the pain in your eye. Those freak moments when the animal living inside of you just wants to explode, to live and lift the weight. I also really like how the body works, it's the best machine in the world. I like the dedication that it takes to train 5 times a week. I just love everything about bodybuilding... what can I say? I'm only 16 but its the thing that I like the most. When I'm not in the gym I'm doing research about everything in sport and nutrition. I love to lift weight, to feel the pain, the pump, and to grown.

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What Are Your Future Bodybuilding Plans?

For the rest of the year I will just continue my training and try to gain more muscle and the next year I'm supposed to do a competition. My only goal and my dream is to become a pro bodybuilder. Many will say that yes its a dream, but I will do the best that I can, and be the best that I can.... that is my goal.

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What One Tip Would You Give Other Bodybuilders?

Well, I would say, never look back, also never use the same weight or the same reps. Wherever you are, if you do better you will be better. Eat lots of protein and sleep at least 9 to 10 hours per day.

Who Are Your Favorite Bodybuilders?

My favorite bodybuilder are Ronnie Coleman and Branch Warren. Ronnie, because he is so impressive and he has really good shape. I really like Branch because of all his determination, his dedication and his focus in the gym. He is a hardcore bodybuilder and I really like the style of his training - I like his chained tips. He also got crazy legs. Those bodybuilders are those that I like the most.

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