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Ryan Cerrato.

What Workout Plan Worked Best For You?

Monday: Chest And Abs

• Bench Press: 5 Sets Of 10-14, 6-8, 3-5, 1-2, Then 8-10 Reps
• Incline Bench Press: 3 Sets Of 8-12 Reps
• Dumbbell Flyes: 3 Sets Of 8-12 Reps
• Pec Deck Machine: 3 Sets Of 8-12 Reps
• Leg Lifts: 3 Sets Of 25 Reps
• Decline Crunches: 3 Sets Of 15 Reps
• 15-20 Minutes Jump Rope Or 10-15 Minutes Row Machine

Tuesday: Legs And Abs

• Squats: 5 Sets Of 15, 8-10, 5-7, 1-3, 1-3, Then 8-12 Reps
• Squats With Feet Together: 3 Sets Of 10-12 Reps
• Seated Calf Raises: 3 Sets Of 15-20 Reps
• Leg Curls: 3 Sets Of 8-12 Reps
• Side Bridge: 3 Sets Of 12-15 Reps
• Weighted Sit Ups: 3 Sets Of 12-15 Reps
• 15-20 Minutes Jump Rope Or 10-15 Minutes Row Machine

Wednesday: Cardio

About an hour of cardio, either: Treadmill, Elliptical, Bike, Swimming. I switch it up.

Thursday: Shoulder/Triceps And Abs

• Lateral Raises: 3 Sets Of 8-10 Reps
• Bent Over Reverse Flyes: 3 Sets Of 8-10 Reps
• Dumbbell Shoulder Press: 3 Sets Of 8-12 Reps
• Overhead Triceps Extensions: 3 Sets Of 8-12 Reps
• Dips: 3 Sets To Failure
• Leg Lifts: 3 Sets Of 25 Reps
• Decline Crunches: 3 Sets Of 15 Reps
• 15-20 Minutes Jump Rope Or 10-15 Minutes Row Machine

Friday: Back/Biceps And Abs

• Lat Pulldowns: 3 Sets Of 8-12 Reps
• Seated Rows: 3 Sets Of 8-12 Reps
• Lay Down Rows: 3 Sets Of 8-12 Reps
• Dumbbell Rows: 3 Sets Of 8-12 Reps
• Concentration Curls: 3 Sets Of 7-10 Reps
• Cable Curls: 3 Sets Of 8-10 Reps
• Side Bridge: 3 Sets Of 12-15 Reps
• Weighted Sit Ups: 3 Sets Of 12-15 Reps
• 15-20 Minutes Jump Rope Or 10-15 Minutes Row Machine

Saturday: Cardio

About an hour of cardio, either: Treadmill, Elliptical, Bike, Swimming. I switch it up.

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Ryan Cerrato.

What Nutrition Plan Has Worked Best For You?

Meal 1:

• Protein Shake
• Oatmeal Or Egg White Sandwich On Wheat Bread

Meal 2:

• Nuts Or A Piece Of Fruit

Meal 3:

• Turkey
• Wheat Bread
• Protein Bar

Meal 4:

• Piece Of Fruit
• SuperPump250
• Energy Bar

Meal 5:

• Protein Shake
• Lean Protein
• Pasta Or Rice
• Vegetables

Meal 6:

• Protein Bar

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Ryan Cerrato.

What Supplements Have Given You The Greatest Gains?

• Optimum Nutrition 100% Whey
• Gaspari Nutrition SuperPump 250

Why Do You Love Bodybuilding?

The results! Being healthy. A great hobby and it keeps me doing something.

What Motivates You To Follow A Healthy Lifestyle?

Looking in the mirror. Going to the beach and taking my shirt off. All the compliments I get.

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Ryan Cerrato.

What Made You Want To Achieve Your Goals?

I used to be chubby for all of middle school and freshmen year of high school. I finally realized that I wasn't just going to magically get fit.

What Are Your Future Bodybuilding Plans?

Keep it up and keep growing.

What One Tip Would You Give Other Bodybuilders?

Stay consistent. Don't give up!

Who Are Your Favorite Bodybuilders?

Ronnie Coleman.

What Features Do You Use On Bodybuilding.com?

Just talking to people and getting tips from them.

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Ryan Cerrato.

BodySpace

http://bodyspace.bodybuilding.com/ryguy10493/

You Could Be Our Next Amateur Of The Week!

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