When I went to college last year, however, I seriously got into everything, as I majored in Exercise Science at UConn. I received my Fitness Trainer's Certification from the ISSA, joined the INBF Bodybuilding Federation, enter and won the teen class in my first competition, the INBF Northeast Classic on June 6th, and now I will continue on the road to becoming a natural pro.

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Kevin Richards.

• Incline Bench: 4 sets of 8, 6, 5, 20 reps
• Flat Bench: 4 sets of 8, 6, 5, 15-20 reps
• Dips: 3 sets to failure
• Cable Crossover: 4 sets of 15, 12, 10, 20 reps
• Rope Triceps Pressdowns: 3 sets of 8 reps
• Cable Crunches: 3 sets of 30, 30, 18 reps
• Reverse Crunches: 3 sets to failure
• Cardio

Tuesday: Back, Biceps

• Wide Grip Pull-ups: 1 set of 50 reps
• Cable/Compound Rows: 5 sets of 8, 6, 5, 15-20 reps
• Bent Over Rows: 4 sets of 8, 6, 5, 20 reps
• E-Z Bar Curls: 4 sets of 12, 12, 8, 8 reps

Wednesday: Legs

• Squats: 4 sets of 8, 6, 6, 4 reps
• Romanian Deadlifts: 4 sets of 8, 6, 6, 4 reps
• Leg Press: 4 sets of 8, 6, 6, 4 reps
• Leg Curls: 4 sets of 15, 12, 10, 20 reps
• Leg Extensions: 4 sets of 15, 12, 12, 10, 20 reps
• Standing Calf Raises: 4 sets of 12, 12, 10, 25 reps
• Seated Calf Raises: 4 sets of 12, 12, 10, 25 reps

Thursday: Shoulders, Traps, Abs

• Dumbbell Military Presses: 4 sets of 8, 6, 4, 20 reps
• Triset:

Side Lateral Raises: 3 sets of 10 reps
Rear Delt Raises: 3 sets of 10 reps
Front Raises: 3 sets of 10 reps

• Arnold Presses: 4 sets of 8, 8, 8, 15-20 reps
• Front Shrugs: 2 sets of 10, 6 reps
• Back Shrugs: 2 sets of 10, 6 reps
• Cable Crunches: 3 sets of 30, 30, 18 reps
• Reverse Crunches: 3 sets to failure

Friday: Biceps, Triceps

• Incline Dumbbell Curls: 4 sets of 8, 6, 5, 20 reps
• Overhead Triceps Press: 4 sets of 8, 6, 5, 20 reps
• Concentration Curls: 4 sets of 8, 6, 5, 20 reps
• Close-Grip Bench: 4 sets of 8, 6, 5, 20 reps
• Hammer Curls: 4 sets of 8, 6, 5, 20 reps
• Kick Backs: 4 sets of 8, 6, 5, 20 reps

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Kevin Richards.

• 6 Egg Whites
• 1 Slice American Cheese
• 2 Slices Whole Grain Toast
• 2 Tbs. Jelly

Pre Workout:

• 1 Scoop Dymatize 12-Hour Protein
• 1 Apple

Post Workout:

• 1 Serving Mass Gainer

Meal 3:

• 1 Can Tuna

Meal 4:

• 6 Oz. Turkey Breast
• 1 Slice American Cheese
• 2 Slices Whole Grain Bread

Meal 5:

• 8 Oz. Chicken Breast
• 1 Cup Broccoli

Meal 6:

• 1 Cup Low Fat Cottage Cheese
• 2 Tbs. Natural Peanut Butter

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Kevin Richards.

I want to keep myself in peak performance condition. No matter what I do, from football to the Army to bodybuilding and just living, I want to be the best that I can be.

I just had to prove to myself that I could do it. Any time that I am doubted, I work my best to prove whomever it may be that doubts, including myself, that they are wrong.

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Kevin Richards.

I use the Bodybuilding.com store to get my supplements at the best possible prices, BodySpace to track my progress and connect to the bodybuilding community, and the articles on the SuperSite to keep deepening my knowledge of working out and nutrition.

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Kevin Richards.