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Kevin Schosek.

What Workout Plan Worked Best For You?

I like to go as heavy as possible while keeping good form. When it comes to bench, squat, and Deadlift, I tend to get down between 2-4 reps, really forcing the muscles to grow. Like Johnnie Jackson said, "Lift big weight, gain big muscle."

Sunday - Legs

• Squats - 5 sets x 4-12 Reps
• Leg Press - 4 sets x 6-12 Reps
• Front Squats - 4 sets x 8-12 Reps
• Leg Extensions - 3 Sets x 12-20 Reps
• Hamstring Curl - 4 Sets x 8-15 Reps

Click Here For A Printable Log Of Kevin Schosek's Sunday Workout.

Monday - Arms & Calves

Biceps:
• Barbell Curl - 4 sets x 6-12 Reps
• Dumbbell Hammer Curl - 4 sets x 6-12 Reps
• EZ Bar Preacher Curl - 3 sets x 4-8 Reps

Triceps:
• Incline Skullcrushers - 4 sets x 6-12 Reps
• Flat Skullcrushers - 4 sets x 4-10 Reps
• Close-Grip Bench - 3 sets x 4-10 Reps

Calves:
• Seated Calf Raise - 3 sets x 12-20 Reps
• Standing Calf Raise - 4 sets x 8-15 Reps

Click Here For A Printable Log Of Kevin Schosek's Monday Workout.

Tuesday - Back & Traps

• Wide Grip Lat Pulldowns - 4 Sets x 4-12 Reps
• Dumbbell Rows - 3 Sets x 6-12 Reps
• Seated Row - 3 Sets x 6-12 Reps
• Weighted Pull-Ups - 2 Sets to Failure
• Barbell Shrug - 3 Sets x 8-12 Reps
• Deadlift - 5 Sets: Start light and gradually work up to 2-3 Reps

Click Here For A Printable Log Of Kevin Schosek's Tuesday Workout.

Wednesday - Chest

• Incline Dumbbell Press - 4 sets x 6-12 Reps
• Flat Bench Press - 4 sets x 2-8 Reps
• Incline Dumbbell Flyes - 3 sets x 6-12 Reps
• High Cable Crossovers - 3 sets x 12-20 Reps

Click Here For A Printable Log Of Kevin Schosek's Wednesday Workout.

Thursday - Biceps & Calves

Biceps
• Dumbbell Curl - 4 sets x 8-12 Reps
• Machine Preacher Curl - 3 sets x 8-12 Reps
• Seated Hammer Curl - 4 sets x 8-12 Reps

Calves

• Seated Calf Raise - 3 sets x 12-20 Reps
• Standing Calf Raise - 4 sets x 8-15 Reps

Click Here For A Printable Log Of Kevin Schosek's Thursday Workout.

Friday - Shoulder & Traps

Shoulders
• Dumbbell Lateral Raise - 3 sets x 8-12 Reps
• Dumbbell Seated Shoulder Press - 4 sets x 8-12 Reps
• Rear Delt Flyes - 4 sets x 8-12 Reps
• Face Pulls - 3 sets x 6-12 Reps

Traps
• Barbell Shrug - 3 sets x 8-12 Reps
• Dumbbell Shrug - 3 sets x 8-12 Reps

Click Here For A Printable Log Of Kevin Schosek's Friday Workout.

Saturday - Off Or Light Cardio

Click To Enlarge.
Kevin Schosek.

What Nutrition Plan Has Worked Best For You?

7:30 AM

• Ham and Cheese Omelet
• 1 Cup pineapple chunks
• 1 Banana
• 2 Cups Whole Milk
9:30 AM
• 1 Banana (Between Classes)
11:15 AM
• 3 Pieces Grilled Chicken
• 1 Cup vegetables
• 1 Piece Fruit
• 1 Cup Gatorade
12:00 AM
• N.O. Xplode
12:15 PM
• Train
2:30 PM
• Turkey Sub (wheat bread w/ cheese, lettuce, bacon)
5:00 PM
• 2 Grilled Chicken
• Salad
• 2 Cups Whole Milk
8:00 PM
• 9 oz. Roasted Chicken Rice
• 1 Cup Grapefruit Juice
Before Bed
• 30g Whey

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Kevin Schosek.

What Supplements Have Given You The Greatest Gains?

BSN N.O. Xplode - Can't train without it! Also, I've recently started using 4EverFit Creatine Monohydrate and love the benefits.

Why Do You Love Bodybuilding?

I love how it is such an individual sport, and you have to work hard to earn anything. There are no limits, and if you keep that in mind, you can achieve anything. I also love the support I get from my friends and family, knowing they want me to succeed, and of course, the pump. There is no better feeling in the world!

Click To Enlarge.
Kevin Schosek.

What Are Your Future Bodybuilding Plans?

As of now, I plan to bulk up to at least 175-180 lbs, then cut down and compete in March/April of 2010 in an NGA natural show. But who knows, if the urge hits I might have to cut down sooner and do a show earlier than expected.

What One Tip Would You Give Other Bodybuilders?

Be consistent! Hit the gym every day, whether it's weightlifting or just some light cardio. Get support from everyone you know, and set realistic goals. Once you achieve those, set some more!

Who Are Your Favorite Bodybuilders?

Ronnie Coleman of course, Lee Priest, and I love Kai Greene's enthusiasm on stage.

BodySpace

www.bodyspace.com/woopitskevin

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