How Did You Get Started?

I always liked sports, I practiced many sports throughout my life, and I like everything related to physical activity. I got into bodybuilding because it always fascinated me to see Arnold in the movies, and many times with my father I saw strongest man competitions when I was a kid.

I became increasingly fascinated until I met my friend who was preparing to compete, and we start by talking about gym training and nutrition. At one point he showed me some videos of Ronnie Coleman, and I was amazed. My interest in the sport surged, and it was then I chose to do bodybuilding.

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Sergio Costa

What Workout Plan Worked Best For You?

The best workout plan for me is FST-7.

Day 1: Biceps/Triceps/Calves

• Preacher Curl: 3-4 sets of 8-12 reps
• Hammer Curl: 3-4 sets of 8-12 reps
• Curl Machine: 3-4 sets of 8-12 reps
• Close-Grip Bench Press: 3-4 sets of 8-12 reps
• Machine Dip: 3 sets of 8-12 reps
• Overhead Cable Extension: 7 sets of 8-12 reps
• Skull Crushers: 7 sets of 8-12 reps
• Standing Calf Raise: 4 sets of 10-12 reps
• Seated Calf Raise: 4 sets of 15-20 reps
• Calf Press: 7 sets of 10-12 reps

Day 2: Quads/Hams

• Leg Extensions: 3-4 sets of 8-15 reps
• Squats: 4 sets of 8-12 reps
• Hack Squat or Leg Press: 3 sets of 8-15 reps
• Leg Extensions or Leg Press: 7 sets of 8-15 reps
• Lying Leg Curls: 3-4 sets of 10-15 reps
• Stiff-Leg Deadlift: 3-4 sets of 10-12 reps
• Single Leg Curl: 3-4 sets of 10-15 each Leg
• Seated Leg Curl: 7 sets of 10-15 reps

Day 3: Off

Day 4: Chest/Triceps

• Incline Dumbbell Press: 3-4 sets of 8-12 reps
• Incline Dumbbell Flyes: 3 sets of 8-12 reps
• Dumbbell Press: 3 sets of 8-12 reps
• Pec Deck or Cable Crossover: 7 sets of 8-12 reps
• Close-Grip Bench Press: 3-4 sets of 8-12 reps
• Machine Dip: 3 sets of 8-12 reps
• Overhead Cable Extension: 7 sets of 8-12 reps
• Skull Crushers: 7 sets of 8-12 reps

Day 5: Back/Calves

• Neutral-Grip Chin-Ups: 3 warm-up sets of failure
• Wide-Grip Pulldowns: 3 sets of 8-12 reps
• Barbell Row: 3 sets of 8-12 reps
• Barbell Pullover: 7 sets of 8-15 reps
• Standing Calf Raise: 4 sets of 10-12 reps
• Seated Calf Raise: 4 sets of 15-20 reps
• Calf Press: 7 sets of 10-12 reps

Day 6: Shoulders/Biceps/Traps

• Seated Dumbbell Press: 4 sets of 8-12 reps
• Dumbbell Front Raise: 3 sets of 8-12 reps
• Dumbbell Lateral Raise: 3 sets of 8-12 reps
• Dumbbell Rear Lateral Raise: 3-4 sets of 12-15 reps
• Preacher Curl: 3-4 sets of 8-12 reps
• Hammer Curl: 3-4 sets of 8-12 reps
• Curl Machine: 3-4 sets of 8-12 reps
• Dumbbell Shrugs: 3-4 sets of 8-12 reps
• Machine Shrugs: 7 sets of 8-12 reps

Day 7: Off

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Sergio Costa

What Nutrition Plan Has Worked Best For You?

In competition:

Meal 1: Post Cardio

• 1/2 cup oats
• 6 egg whites

Meal 2:

• 2 scoops blended source protein
• 5 oz grilled chicken breast

Meal 3:

• 5 oz grilled chicken breast
• 2 oz tuna
• 1 cup brown rice

Meal 4:

• 1 cup steamed asparagus

Meal 5: Before Bed

• 2 scoops blended source protein

What Supplements Have Given You The Greatest Gains?

• BSN NO-Xplode: 2 scoops

Mid-Morning & Before Bed:

• Gaspari Nutrition MyoFusion: 2 scoops

Evening Pre Workout:

• Nutrex Lipo 6x: 2 caps

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Sergio Costa

Why do you love Bodybuilding?

I love bodybuilding because I like big muscles and I like to train hard and getting bigger.

What Motivates You To Follow A Healthy Lifestyle?

Love and will power.

What Are Your Future Bodybuilding Plans?

My plan is get a support buy and get good results; my plan in this moment is get more muscles and competing in other country, in Portugal bodybuilding isn't very good. There are not very many opportunities.

What One Tip Would You Give Other Bodybuilders?

Train hard to get results.

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Sergio Costa

Who Are Your Favorite Bodybuilders?

Tom Platz, Lee Priest and Phil Heath.

What Features Do You Use On Bodybuilding.com?

Teen amateur and male amateur pics and workout plans.

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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