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.

What Workout Plan Worked Best For You?

Monday: Chest, Triceps, Abs, Cardio

• 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.

What Nutrition Plan Has Worked Best For You?

Meal 1:

• 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.

What Supplements Have Given You The Greatest Gains?

Dymatize Elite Whey, Dymatize Elite 12 Hour Protein, Dymatize High Protein Mega Gainer, Dymatize Energized Xpand, Controlled Labs Purple Wraath, Controlled Labs Green Bulge, Controlled Labs REDuction.

Why Do You Love Bodybuilding?

It is a great release. After a hard day of work or classes, I love to just let out all my stress and anxiety in the gym. I think I would go crazy if I couldn't workout. Plus, I just love the competition.

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.

What Are Your Future Bodybuilding Plans?

I want to keep competing in the INBF, and someday win my pro card, and maybe a sponsorship or two. I'm continuing my personal training as well, but would love to be a top pro competitor one day.

What One Tip Would You Give Other Bodybuilders?

Believe in yourself. No matter what anyone may say to you, no matter how hard the road may seem, just keep plugging away. To overcome adversity is the only way to truly triumph.

Who Are Your Favorite Bodybuilders?

Jim Cordova, Eddie Hernandez, Shaun Clarida.

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.

BodySpace

http://bodyspace.bodybuilding.com/Cdt_Richards/

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