With my love for bodybuilding came my love for nutrition and to maintain a high protein healthy diet. Thanks to bodybuilding.com this is now a lot easier as I have only one place to go for cheap supplements, nutrition plans and training guides.

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Dominic Leah

• Standing Overhead Triceps Pulls: 3 sets of 12, 12, 6 reps
• Lying Triceps Extension: 4 sets of 10, 6, 4, 10 reps, 3 forced reps each set
• Triceps Dumbbell Kickback: 3 sets of 10 reps
• Superset:
  Triceps Pushdowns: 3 sets of 10, 6, 8 reps
  Reverse One-Armed Triceps Pushdown: 3 sets of 10, 6, 8 reps



• Barbell Curl: 4 sets of 6, 4, 4, 6 reps, 2 forced reps each set
• Triset:
  One Arm Dumbbell Preacher Curls: 3 sets of 6 reps, 2-3 forced reps each set
  Barbell Preacher Curls: 3 sets of 6 reps, 2-3 forced reps each set
  Preacher Hammer Dumbbell Curls: 3 sets of 6 reps, 2-3 forced reps each set



• Reverse Barbell Curl: 3 sets of 12 reps, 5 forced reps each set

• Standing Military Press: 4 sets of 15, 8, 6, 8 reps
• Seated Dumbbell Press: 3 sets of 8, 6, 6 reps, 3 forced reps each set
• Standing Upright Rows: 3 sets of 10, 8, 8 reps, 4 forced reps each set
• Shoulder Shrugs: 2 sets of 12 reps, 1 triple drop set of 12 reps
• Superset:
  Side Lateral Raises: 3 sets of 12, 10, 8 reps
  Front Raises: 3 sets of 12, 10, 8 reps



• Bent Over Pulley Side Lateral: 3 sets of 12, 10, 10 reps, 2 forced reps each set

• Chin-Ups: 4 sets of 15, 10, 8, 10 reps, 2 forced reps each set
• Deadlift: 4 sets of 12, 8, 8, 6 reps
• One Armed Dumbbell Row: 3 sets of 10, 6, 6 reps
• Bent Over Long Bar Row: 3 sets of 15 reps
• Seated Rows: 2 sets of 6 reps, 2 forced reps each set, 1 triple drop set of 6 reps
• Wide-Grip Front Lat Pulldowns: 3 sets 10 reps, 3 forced reps each set

• Barbell Bench Press: 5 sets of 15, 8, 6, 3,6 reps, 3 forced reps last 4 sets
• Incline Bench Press: 3 sets of 8, 6, 6 reps, 3 forced reps each set
• Incline Dumbbell Bench Press: 3 sets of 8, 6, 6 reps, 2 forced reps each set
• Barbell Close-Grip Bench Press: 3 sets of 10, 8, 6 reps
• Dumbbell Flyes: 3 sets of 15, 10, 8 reps, 2 forced reps each set
• Standing Cable Flyes: 3 sets of 15, 10, 15 reps

• Leg Press: 3 sets of 50, 30, 30 reps, 1 triple drop set of 20 reps
• Barbell Squat: 4 sets of 12, 8, 6, 8 reps
• Hack Squats: 3 sets of 10, 8, 10 reps
• Walking Barbell Lunges: 3 sets of 10, 8, 5 reps each leg
• Superset:
  Leg Extensions: 2 sets of 25, 15 reps, 1 triple drop set of 10 reps
  Seated Leg Curls: 2 sets of 25, 15 reps, 1 triple drop set of 10 reps



• Lying Leg Curls: 3 sets of 8, 8, 10 reps
• Seated Calf Raises: 4 sets of 20, 10, 10, 20 reps, 5 forced reps
• Donkey Calf Raises: 3 sets of 15, 10, 15 reps, 5 forced reps

• 3 cups Weetabix cereal
• 1 cup skim milk
• 150g fat free yogurt
• 1 tsp natural peanut butter
• 1 scoop whey protein

• 100g tuna
• 100g low fat cottage cheese
• 2 rice cakes
• 1 apple

• 150g chicken breast
• 1 cup steamed broccoli
• 1/2 cup mashed sweet potato

• 100g chicken breast

• 1 scoop whey protein

• 1 scoop whey protein

• 150g lean beef/steak
• 1 cup green peas
• 1/2 cup sweet potato mashed

• 1 scoop casein protein

• SciVation Whey: 1 / 1 / 2 scoops

• Universal Animal Flex: 1 pack
• Optimum Nutrition Fish Oil Softgels: 3 softgels
• Optimum Nutrition Opti-Men: 3 tabs

• SciVation Novem: 2-3 scoops
• ProMera Health Con-Cret: 1 scoop

• SciVation Xtend: 1 scoop

• Glutamine: 5g
• Creatine Monohydrate: 5g

• Optimum Nutrition Gold Standard 100% Casein: 1 scoop

What Motivates You To Follow A Healthy Lifestyle?

My family has always supported me no matter what. It began with my father who taught me how to body build, and originally motivated me to lift weights which I am now very thankful for.

My training partner who is also my brother, Elliot, has pushed me, inspired me, and encouraged me to be the best I can possibly be and I am so grateful for his ongoing support and putting up with me at my worst. It's great having someone so close to you share the same passion as you, and hopefully in 2013 we will be competing together at nationals!

Many natural bodybuilders have inspired me, to attain a flawless physique, such as Doug Miller and Aaron Curtis.

What Made You Want To Achieve Your Goals?

Since I first lifted a weight, I have been committed to improve my body. Natural bodybuilding is becoming bigger and bigger each year, and I want to be part of the movement.

What Features Do You Use On Bodybuilding.com?

Nutrition plans, training guides, and purchasing supplements.