How Did You Get Started?

I was offered a very cheap gym membership, without any thinking I straight away joined. From that moment on, I fell in love training hard everyday and one day I was told I should compete. Straight away I dieted, competed in my first competition and took out first place.

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Hendri Rachman.

What Workout Plan Worked Best For You?

Monday - Arms:

• Triceps Pushdown: 3 sets of 8-12 reps
• Triceps Overhead Extension: 3 sets of 8-12 reps
• Close Grip Bench: 3 sets of 8-10 reps
• Skull Crushers: 3 sets of 8-12 reps
• Barbell Bicep Curls: 3 sets of 6-10 reps
• Incline Bench Bicep Curls: 3 sets of 6 - 8 reps
• Preacher Curls: 3 sets of 8-12 reps
• Hammer Curls: 3 sets of 8-12 reps

Tuesday - Legs:

• Lying Leg Curl: 3 sets of 8-12 reps
• Stiff Leg Deadlifts: 3 sets of 8-12 reps
• Squats: 3 sets of 6-10 reps
• Leg Press: 3 sets of 6-10 reps
• Weighted Lunges: 3 sets of 10-12 reps
• Leg Extension: 3 sets of 10-12 reps
• Standing Calf Raises: 4 sets of 15 reps
• Seated Calf Raises: 4 sets of 15 reps

Wednesday - Shoulders:

• Barbell / Dumbbell Shoulder Press: 3 sets of 6-10 reps
• Side Raises: 3 sets of 10-12 reps
• Front Raises: 3 sets of 10-12 reps
• Bent Over Rear Delts Raises: 3 sets of 10 - 12 reps
• Barbell / Dumbbell Shrugs: 3 sets of 10-15 reps

Thursday - Back:

• Deadlifts: 3 sets of 6-10 reps
• Wide Grip Pulldowns: 3 sets of 8-10 reps
• Wide Grip Bent Over Rows: 3 sets of 8-10 reps
• T-Bar Row: 3 sets of 8-10 reps
• Close Grip Pulldowns: 3 sets of 8-10 reps

Friday - Chest:

• Incline Bench Dumbbell Press: 3 sets of 6-10 reps
• Flat Bench Dumbbell Press: 3 sets of 6-10 reps
• Decline Bench Dumbbell Press: 3 sets of 8-10 reps
• Dumbbell/Cable Flyes: 3 sets of 10-12 reps

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Hendri Rachman.

What Nutrition Plan Has Worked Best For You?

Meal 1:

• Oats

Meal 2:

• 150 G Rice
• 150 G Chicken/Beef/Fish

Meal 3:

• 150 G Rice
• 150 G Chicken/Beef/Fish

Meal 4:

• 150 G Rice
• 150 G Chicken/Beef/Fish

Meal 5:

• 150 G Rice
• 150 G Chicken/Beef/Fish

Meal 6:

• 3 Full Eggs
• 3 Egg Whites

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Hendri Rachman.

What Supplements Have Given You The Greatest Gains?

Protein, BCAA, L-Glutamine and Creatine Monohydrate.

Why do you love Bodybuilding?

It teaches me to stay motivated and committed, especially contest preparation. But it all will be worth the effort once you step on stage. It also makes you feel and look great.

What Motivates You To Follow A Healthy Lifestyle?

Everyone around me, my mates, family and everyone who is supporting me.

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Hendri Rachman.

What Made You Want To Achieve Your Goals?

The desire and feeling of being successful. Proving people who don't believe in me wrong.

What Are Your Future Bodybuilding Plans?

This year I will be competing in the state and nationals. Of course to keep getting better and compete for many more years to come.

What One Tip Would You Give Other Bodybuilders?

Set small achievable goal, train hard and smart, don't follow advertising get some proper advice from someone who really knows what they are talking about.

Who Are Your Favorite Bodybuilders?

Lee Haney, Phil Heath, and Victor Martinez.

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Hendri Rachman.

What Features Do You Use On Bodybuilding.com?

Reading all the articles about training and contest preparation.

You Could Be Our Next Amateur Of The Week!

Male Amateurs. No longer content to sit on the sidelines? These guys & gals have gone from wimp to ripped!

Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Amateurs. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

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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