It wasn't until I saw a bodybuilder at a local gym at 15 years of age that I knew I wanted to do what he was doing. So I went on the computer that night and came across Bodybuilding.com. The website opened a whole new chapter in my bodybuilding and athletic knowledge.

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Nicholas DePonte.

Sunday: Back/Bicep/Abs

• AM Cardio: 20 min HIIT on treadmill
• Warm-up: 20 min Stair Master
• Ab Crunch Machine: 4 drop sets of 12 reps
• Triset:
  
  • Weighted Leg Raises: 3 sets of 12 reps
  • Cable Crunch: 3 sets of 12 reps
  • Oblique twist: 3 sets of 15 reps
• Weighted Seated Flat Bench Leg Pull-In: 3 sets of 10 reps
• Superset:
  
  • Overhead Ab flex pose: 3 sets, 15 seconds each
  • Weighted Torso Rotation: 1 set, 50 reps
• Deadlifts: 7 Sets - 2-3 warm-up sets of 20 reps, 4 sets of 3, 3, 8, 20 reps
• Sitting Rows: 3 drop sets of 8 reps
• Straight-Arm Pulldown: 3 sets of 12 reps
• Superset:
  
  • Pullups: 3 sets of 10 reps
  • Reverse Pulldowns: 3 sets of 10 reps
• Hyperextensions: 2 sets of 25 reps
• Alternative DB Curls: 4 sets of 12 reps
• Inside-grip curls: 4 sets of 12 reps

Monday: Chest/Triceps

• AM Cardio: 20 min HIIT on treadmill
• Warm-up: 20 min Stair Master
• Bench Press: 7 Sets - 2-3 warm-up sets of 8 reps, 3 sets of 3, 3, 6 reps, 1 drop set of 8 reps
• Incline DB Press: 4 sets of 6, 6, 12, 12 reps
• Cable Crossover: 3 sets of 12 reps
• Superset:
  
  • Lower Crossover cables: 3 sets of 10 reps
  • Dips: 3 sets of 25 reps
• Superset (30 sec rest):
  
  • Pushups: 4 sets of 25 reps
  • Triceps Rope extensions: 4 sets 12 reps

Tuesday: Quads/Hamstrings/Calves

• Squats: 4 sets of 3, 3, 8, 15 reps
• Hack Squat: 3 drop sets of 8 reps
• Leg extensions: 3 sets of 12 reps
• Superset:
  
  • Lunges: 3 sets of 20 reps
  • Lying leg curls: 3 sets of 12 reps
• Straight leg deadlifts: 3 sets of 12 rep
s
• Standing Calf raises: 4 sets of 15 reps

Wednesday: Shoulders/Traps/Abs

• AM Cardio: 20 min HIIT on treadmill
• Warm-up: 20 min Stair Master
• Ab Crunch Machine: 4 drop sets of 12 reps
• Triset:
  
  • Weighted Leg Raises: 3 sets of 12 reps
  • Cable Crunch: 3 sets of 12 reps
  • Oblique twist: 3 sets of 15 reps
• Weighted Seated Flat Bench Leg Pull-In: 3 sets of 10 reps
• Superset:
  
  • Overhead Ab flex pose: 3 sets, 15 seconds each
  • Weighted Torso Rotation: 1 set, 50 reps
• Shoulder Press: 4 sets of 5 reps
• Side Raises: 3 sets of 10 reps
• Superset:
  
  • Front Raises: 4 sets of 10 reps
  • Dumbbell Lying One-Arm Rear Lateral Raises: 4 sets of 12 reps
• Front Barbell Shrugs: 3 sets of 10 reps
• Rear Behind-the-back Barbell Shrugs: 3 sets of 10 reps

Thursday: Bicep/Triceps

• AM Cardio: 20 min HIIT on treadmill
• Warm-up: 20 min Stair Master
• Barbell Curls: 3 drop sets 12 reps
• Superset:
  
  • Skull Crushers: 3 sets of 10 reps
  • Alternative DB Curls: 3 sets of 12 reps
• Superset:
  
  • Triceps Rope Extensions: 3 sets of 12 reps
  • Preacher Curls: 3 sets of 10 reps
• Superset:
  
  • Close-grip preacher curls: 3 sets of 10 reps
  • Weights Dips: 3 sets of 10 reps

Friday: Cardio/Abs

• AM Cardio: 20 min HIIT on treadmill
• Warm-up: 20 min Stair Master
• Ab Crunch Machine: 4 drop sets of 12 reps
• Triset:
  
  • Weighted Leg Raises: 3 sets of 12 reps
  • Cable Crunch: 3 sets of 12 reps
  • Oblique twist: 3 sets of 15 reps
• Weighted Seated Flat Bench Leg Pull-In: 3 sets of 10 reps
• Superset:
  
  • Overhead Ab flex pose: 3 sets 15 sec holds
  • Weighted Torso Rotation: 1 set of 50 reps

Saturday: Off

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Nicholas DePonte.

Meal 1: Post Cardio or Upon Waking

• 1 cup egg whites
• 6 oz chicken breast

Meal 2:

• 1 scoop whey protein
• 1/2 cup almonds

Meal 3:

• 12 oz chicken breast
• 1 cup broccoli

Meal 4: 1 hour Pre Workout

• 1 scoop whey protein

Meal 5: Post Workout

• 1 cup ice
• 1 scoop whey protein
• 1 cup egg whites
• 1 tbsp cinnamon

Meal 6:

• 1 1/2 cups cottage cheese

Meal 1: Post Cardio or Upon Waking

• 2 cups oatmeal
• 1 tbsp brown sugar
• 2 pieces whole wheat toast with 2 tbsp jelly
• 1 scoop whey protein

Meal 2:

• 1 whole wheat bagel
• 1 scoop whey protein

Meal 3:

• 6 oz chicken
• 1 cup oatmeal

Meal 4: Pre Workout

• 1 banana

Meal 5: Post Workout

• 2 cups oatmeal
• 1 scoop whey protein

Meal 6:

• 1 scoop whey protein

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Nicholas DePonte.

This best describes my love for bodybuilding. Only a very few understand what it's like to push yourself to limits you yourself didn't believe you had. Doing this lifestyle while attending school and work is very hard, but that in essence is what I love about it. How many people really understand what bodybuilders put themselves through physically and mentally? There are a lot of people who can have a long day, go home and eat a ton of fatty foods while relaxing. There are very few people whom can have a long day go pack on some weights and lift each rep as if their life depended on it.

What Motivates You To Follow A Healthy Lifestyle?

To me this lifestyle is an art. I truly want to sculpt myself into the best physique that I possibly can.

What Made You Want To Achieve Your Goals?

To be honest life in general really inspires me to meet my goals. Not only do I want to be healthy I truly have a passion for fitness. For so many years it was a place for me to just blast my music and escape, I love it. This love for fitness makes me want to achieve the best physique I can obtain. I owe it to myself.

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Nicholas DePonte.

What Features Do You Use On Bodybuilding.com?

I love everything on the site. But the forums of course are my favorite.