Sunday - Chest:

• Incline Smith Press: 5 Sets Of 10-14 Reps
• Flat Press: 3 Sets Of 10, 8, 6 Reps
• Flat Dumbbell Flyes: 4 Sets Of 12-14 Reps
• Cable Crossover: 3 Sets To Failure

Monday - Shoulders/Biceps/Triceps:

• Clean And Press: 4 Sets Of 10 Reps
• Supserset:

Military Press: 4 Sets Of 7 Reps
Dumbbell Shrugs: 4 Sets To Failure


• Triset:

Rear Delt Raises: 4 Sets Of 12-15 Reps
Side Lateral Raises: 4 Sets Of 12-15 Reps
Front Raises: 4 Sets Of 12-15 Reps


• Triceps Pushdown: 4 Sets Of 10 Reps
• Superset:

Kickbacks: 4 Sets Of 12 Reps
Weighted Dips: 4 Sets To Failure


• Triceps Press: 4 Sets Of 6-8 Reps
• Barbell Curl: 3 Sets Of 10-12 Reps
• Reverse Curl: 4 Sets Of 10 Reps
• Incline Curl: 5 Sets Of 7-10 Reps

Tuesday - Quads:

Normally just do squats or leg press till my legs hurt! Then do some more!

Wednesday - Back/Chest:

• Pullups: 1 Set Of 30 Reps
• Lat Pulldowns: 8 Sets Of 8-14 Reps
• Bent Over Rows: 4 Sets Of 12-15 Reps
• Cable Rows: 4 Sets Of 10 Reps
• Hyperextensions: 3 Sets Of 20 Reps

Friday - Shoulders/Hams:

• Clean And Press: 4 Sets Of 10 Reps
• Supserset:

Military Press: 4 Sets Of 7 Reps
Dumbbell Shrugs: 4 Sets To Failure


• Triset:

Rear Delt Raises: 4 Sets Of 12-15 Reps
Side Lateral Raises: : 4 Sets Of 12-15 Reps
Front Raises: 4 Sets Of 12-15 Reps


• Stiff Leg Deadlifts: 6 Sets Of 7-14 Reps
• Single Leg Curl: 4 Sets Of 12 Reps
• Lying Leg Curl: 4 Sets Of 12 Reps

Calves, abs, and forearms are worked everyday except for "off" days.

Click To Enlarge.
James Hopper.

What Nutrition Plan Has Worked Best For You?

Meal 1:

• 3 Pieces Toast
• 1 Tbs Natural Peanut Butter
• Protein Shake

Meal 2:

• 4 Eggs
• 1 Cup Rice

Meal 3:

• Chicken
• 1 Cup Rice
• Spinach Salad

Meal 4:

• Chicken
• 1 Cup Rice
• Spinach Salad

Meal 5:

• Chicken
• 1 Cup Rice
• Spinach Salad

Meal 6:

• Protein Shake
• 2 Tbs Natural Peanut Butter

Sometimes I switch chicken for steak when I can afford it.

What Supplements Have Given You The Greatest Gains?

I have used a ton of different supplements but my personal favorite is MHP's Dark Matter after my workout and NO Shotgun or Superpump250 before, but other than that food has worked the best for me.

Why Do You Love Bodybuilding?

I love bodybuilding because of the changes you see in your body and the constant goal to make yourself get better and better.

I would have to say my Dad, Katie (girlfriend), and Arnold Schwarzenegger keep me motivated. My dad is always trying to help whether it's cooking food for me or pushing me in the gym, he has always been a big part in my bodybuilding career. My girlfriend also has motivates me and kept me on track when I'm on my diet and extremely tired or makes me do the extra rep in the gym, she is extremely helpful. And Arnold just because he is the greatest bodybuilder that ever lived and I want to be like him, or better.

I personally want to be the best that I can be so I always strive for that.

What Are Your Future Bodybuilding Plans?

Someday I plan to become pro (INBF) and keep competing. But for now its just one show at a time.

Click To Enlarge.
James Hopper.

What One Tip Would You Give Other Bodybuilders?

Have patience! Rome wasn't built in a day and neither will 22 inch arms. It takes time to build up your body and my personal opinion is to stay natural because you will feel more satisfied with the work you put in and some one comes up to you and says "your huge" you can say its all you and your hard work.

Who Are Your Favorite Bodybuilders?

Arnold Schwarzenegger, Erik Fankhouser, Flex Lewis, and Kai Greene.

The billion articles and movies have helped me a ton. Filled with great info on anything you need to know.

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.