How Did You Get Started?

I wanted to become stronger for wrestling and soon found that I enjoyed weight training more then the activities I'd been participating in. After talking to my brother who was a teen bodybuilder I decided to give it a try in early 2007. I trained three months before my first competition and placed first for my class at the Silver and Black Muscle Classics in the INBA. I only planned on doing one show, but I received a lot of positive feedback so instead I quit everything and decided to compete as a Natural Bodybuilder.

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View My BodySpace Profile: bodyspace.bodybuilding.com/LanceINBA.

What Workout Plan Worked Best For You?

I work out my legs,arms,back,and chest, twice a week with legs always being on Monday and with each muscle group having a heavy and light day. I workout 5 times a week with 6 only for cutting, I never workout for more than a hour. Resting time between is usually for stretching but other than that resting is always little.

Sample Training Routine:

• Monday: Back, Legs
• Tuesday: Chest, Triceps
• Wednesday: Forarms, Biceps
• Thursday: Back, Legs
• Friday: Chest, Biceps, Forarms
• Saturday: Contest Prep, etc...

MONDAY
5 min. run
(LEGS)
Leg Press: 5 sets 5 reps, stretch 6 sets 6 reps
Front Squat: 5 sets 5 reps, 4 sets 4 reps
Leg Extensions: 5 sets 5 reps
Calf Machine: 3 sets 12 reps

(BACK)
Dip Machine: max it
Cable Rows: 3 sets 6 reps
Close-Grip Front Pulldown: 3 sets 6 reps
Dip Machine: max it
Iso-Lateral High Row: 5 sets 5 reps
Stairclimber: 5-10 minutes

TUESDAY
5 min. run
(CHEST)
Dips on a parallel bar: Max it
Dumbbell Bench Presses: 8 set 12 reps
Decline Bench: 5 sets 5 reps
Incline Bench: 5 sets 5 reps
Flat Bench: 5 sets 5 reps
Chest Press : 3 sets max it

(TRICEPS)
Tricep Rope Pulldown: 6 sets 6 reps
Iso-Lateral Shoulder Press: 2 sets Max it
Close-Grip Pulldowns: 5 sets 5 reps
Dumbbell French Presses: 5 sets 5 reps
Stairclimber: 5-10 minutes

WEDNESDAY
5 min. run
(BICEPS)
Cable Curls: 6 sets 6 reps
Barbell body drag curls: Max it
Perfect Curls: Max it

(FOREARMS)
Reverse Barbell Curls: 2 sets 12 reps
Behind the Back Wrist Curls: 2 sets 12 reps
5-10 minutes run

THURSDAY
5 min. run
(CHEST)
Dips on a parallel bar: Max it
Pec Fly: 5 sets 5 reps
Wide-Grip Bench Press: 3 sets 6 reps
Decline Bench: 3 sets 5 reps
Flat Bench: 3 sets 5 reps

(BICEPS)
Cable Curls: 6 sets 6 reps
Barbell body drag curls: Max it
Perfect Curls: Max it
Cable Curls: 6 sets 6 reps
Rope Cable Curls: 5 sets 5 reps

(FOREARMS)
Reverse Barbell Curls: 2 sets 12 reps
Behind the Back Wrist Curls: 2 sets 12 reps
5-10 minutes run

FRIDAY
5 min. run
(LEGS)
Front Squat: 3 set 5 reps
Sissy Squat: 2 sets 6 reps
Leg Press: 5 sets 5 reps
Leg Extensions: 5 sets 5 reps
Stairclimber: 5 minutes
Leg Press: 3 sets 5 reps
Leg Extensions: 2 sets 5 reps

(BACK)
Dip Machine: 1 sets max it
Good mornings: 1 sets 15 reps
T-Bar Rows: 3 sets 6 reps
Cable Rows: 3 sets 5 reps
Close-Grip Front Pulldowns: 5 sets 5 reps
Iso-Lateral High Row: 4 sets 4 reps
Dip Machine: 1 set max it
Stairclimber: 5-10 minutes

SATURDAY
PREP: if needed

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What Nutrition Plan Has Worked Best For You?

I just stick to what is healthy and avoid all that's not, sometimes. I usually eat between 2500 and 3000 calories a day when competitions aren't close. My protein intake minimum is 120 grams a day.

What Supplements Have Given You The Greatest Gains?

I'd have to say MHP Mass since I've been using it from the start, along with a Kre-Alkalyn, Whey, Amino's, and L-Glutamine.

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Why do you love Bodybuilding?

I love Natural Bodybuilding because of the wonders it does for health. It gives you something you can't get enough of.

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What Are Your Future Bodybuilding Plans?

I plan on competing till I'm about twenty - I'll be enlisting into the Air Force. I know while I'm in the Armed Forces I might compete, but at times I'll have to set it aside.

What One Tip Would You Give Other Bodybuilders?

To learn more about this lifestyle like Dieting, Training. If you have knowledge about this you can only get better over time.

Who Are Your Favorite Bodybuilders?

• Vince Gironda
• Mohamed Makkawy
• Samir Bannout
• Flex Wheeler
• Shawn Ray

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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