How Did You Get Started?

Working out has been in my family since day one for me! I remember watching my father lift weights when I was about four years old and how I wanted to be just like him. I really got started into weight lifting when I was introduced as a freshman in high school to the football weight room. I was only 105lbs freshman year and have been playing football for many years. When I saw how big all the upperclassmen were, something clicked in my brain and my goal was set to get bigger faster and stronger then all of them.

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Eben D'Agostino

What Workout Plan Worked Best For You?

I train six days a week, Monday through Saturday. At the beginning of every workout, the first thing I do is run on the treadmill hard for about ten minutes to get the blood flowing and a good sweat going for my lift.

Day 1: Biceps/Triceps/Abs

• Warm Up: Dumbbell Curls: 4 sets add sets of 12, 10, 8, 6 reps
• Superset:
  Barbell Curls: 5 sets of 10 reps
  Skull Crushers: 5 sets of 10 reps


• Superset:
  One Arm Dumbbell Preacher Curls: 5 sets to failure
  Diamond Pushups: 5 sets to failure



• Superset:
  Hammer Curls: 5 sets of 12, 10, 12, 10, 8 reps
  Cable Triceps Extensions: 5 sets of 12, 10, 12, 10, 8 reps



• Superset:
  Concentration Curls: 5 sets to failure
  One Arm Behind The Head Triceps Extension: 5 sets to failure



• Sit-Ups: 1 set of 100 reps
• Roman Chair: 3 sets of 34, 33, 33 reps
• Russian Twist: 2 sets of 40 reps (un-weighted), 1 set of 20 reps (with medicine ball)

Day 2: Back

• Deadlift: 5 add sets of 12, 10, 8, 6, 4 reps
• Hyperextensions: 1 set to failure
• Superset:
  T-Bar Rows: 5 sets of 12, 10, 8, 8, 8 reps
  Pull-Ups: 5 sets to failure



• Dumbbell Rows: 5 heavy sets of 8 reps
• Lat Pulldown: 5 sets of 10 reps

Day 3: Chest

• Barbell or Dumbbell Flat Press: 1 set to failure, 4 sets of 6-10 reps
• Barbell or Dumbbell Incline Press: 1 set to failure, 4 sets of 6-10 reps
• Barbell or Dumbbell Flat Press: 1 set to failure, 4 sets of 6-10 reps
• Barbell or Dumbbell Decline Press: 1 set to failure, 4 sets of 6-10 reps
• Dumbbell or Machine Flyes: 5 sets of 12, 12, 10, 10, 8 reps
• Pushups: 5 sets to failure

Day 4: Legs

Push yourself to insane limits to the point you can't even stand!

• 10x10x10 Squats: 10 sets of 10 reps in 10 minutes
• Walking Weighted Lunges: 2 sets of 8 steps each leg
• Leg Press: 5 sets of 3-8 negative reps each leg (up with both legs, down with one)
• Hamstring Curl: 4 sets of 10 reps

Day 5: Shoulders

• Front Dumbbell Raises: 3 sets of 10 reps
• Lateral Dumbbell Raises: 3 sets of 10 reps
• Bent Over Rear Delt Cable Raise: 3 sets of 10 reps
• Barbell Or Dumbbell Presses: 5 sets of 8-10 reps
• Superset:
  Upright Row: 5 sets of 10 reps
  Dumbbell Shrugs: 5 sets of 8 reps



• Barbell Shrugs Behind The Back: 5 add sets of 25, 15, 12, 8, 8 reps

Day 6: Chest

I alternate dumbbells or barbells between Saturday and Wednesday.

• Barbell or Dumbbell Flat Press: 1 set to failure, 4 sets of 6-10 reps
• Barbell or Dumbbell Incline Press: 1 set to failure, 4 sets of 6-10 reps
• Barbell or Dumbbell Decline Press: 1 set to failure, 4 sets of 6-10 reps
• Dumbbell Pullovers: 5 sets 12 reps
• Cable Crossovers: 3 sets Reps 12, 10, 8 reps
• High Cable Row: 3 sets Reps 12, 10, 8 reps
• Middle Cable Row: 3 sets Reps 12, 10, 8 reps

Day 7: Off

Eben D'Agostino

What Nutrition Plan Has Worked Best For You?

Well, nutrition has a huge role in bodybuilding or to just even look good. You could work your tail off in the gym and then go home and eat unhealthy foods and you will see no results what so ever. The healthier you eat the more you will get from your body. Think of your body as a machine, if you don't take good care of the machine it will become a broken, lousy, run down machine. But if you are someone who is always working on their machine making sure it only gets the best, then your machine will be top notch high quality machine!

Meal 1: Pre-Workout

• 1 cup cereal or oatmeal
• 1 scoop blended source whey protein

or

• 5 egg whites
• 2 pieces 100% wheat bread

Meal 2: Post Workout

• 2 scoops blended source whey protein
• 1 apple
• 2 slices wheat bread with 2 tbsp 100% natural peanut butter

Meal 3:

• 5 oz chicken or turkey
• 2 slices wheat bread with 2 tbsp 100% natural peanut butter
• Handful trail mix
• 1 cup mixed vegetables

Meal 4:

• 1 homemade protein bar or 1 scoop blended source whey protein
• 1 large salad

Meal 5:

• 4 oz tuna steak, chicken breast, or fish
• 1/2 cup sweet potato or brown rice
• 1 cup mixed vegetables

Meal 6:

• 1 scoop casein protein

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Eben D'Agostino

What Supplements Have Given You The Greatest Gains?

• Universal Animal Pak: 1 pak

Pre-Workout:

• Universal Animal M-Stak: 1 pak

Intra Workout:

• Gaspari SizeOn Pre-Contest: 1 scoop

Pre Workout, Post Workout & Afternoon:

• Gaspari Myofusion: 1 / 2 / 1 scoops

Before Bed:

• Optimum Gold Standard 100% Casein Protein: 1 scoop

Why do you love Bodybuilding?

I love bodybuilding because it relieves a lot of stress and anger built up in the body. After a workout I am on such a natural high, everything feels awesome and everything is great. I also love the competition in bodybuilding! If I'm not the biggest in my gym then I'm going to make sure I'm the one who is working the hardest! Pushing myself to new limits no one thought was possible!

What Motivates You To Follow A Healthy Lifestyle?

Results, Results, Results! I totally believe nutrition comes before weight training! Living healthy has been my way of life since I was born and I love every moment of it. I love eating clean, working out to at 110% of my ability, and pushing myself to the max, and seeing the results!

What Made You Want To Achieve Your Goals?

I've been brought up to always push myself and to set goals and not stop until they are completed. If I don't do this I feel like I have failed, I will never fail, I will do whatever it takes to complete my goals!

What Are Your Future Bodybuilding Plans?

I plan on competing this year in natural teen bodybuilding.

What One Tip Would You Give Other Bodybuilders?

One tip I could give to other competitors is to have motivation and to never give up! Also, nutrition is a huge factor in your bodybuilding life style! Just remember when you're not training, someone out there is!

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Eben D'Agostino

Who Are Your Favorite Bodybuilders?

Arnold Schwarzenegger and Gregg Plitt.

What Features Do You Use On Bodybuilding.com?

I love reading about all the cool new facts on nutrition or getting new protein bar recipes. I also read about training to find out the best ways to train the body, the SuperSite, the Store, everything!

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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