How Did You Get Started?

At the end of 9th grade I weighed 97 lbs, everybody understandably thought I was too skinny. I started working out with a pair of 15 lb dumbbells and a bench that I had in my basement, I sure still wasn't eating properly but I got bigger and I loved the results and compliments that came with it.

My junior year in high school I decided I was big enough to play football at 140 lbs, I was the lightest player on the team but it didn't stop me from playing wide receiver on varsity. Football is what I really thank for helping me stay dedicated to bodybuilding; it really taught me self-discipline. I took the discipline that I learned from football and incorporated it into my workouts at the gym during my offseason and the meals that I prepared for myself. The next season for my senior year I showed up to the first two-a-day practice at a lean 170 lbs, I was a lot bigger and a lot better. After the season I kept doing more and more research on bodybuilding, I started eating twice as much and started lifting twice as hard, I love it and I don't think I'll ever stop.

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Shawn Kijewski.

What Workout Plan Worked Best For You?

Day 1: Chest

• Flat Dumbbell Press: 3 sets of 12, 10, 8 reps
• Incline Dumbbell Press: 3 sets of 10, 10, 8 reps
• Cable Crossovers: 4 sets of 12, 12, 10, 8 reps
• Pec Deck Machine: 3 sets of 12, 10, 10 reps, 3 drop sets of 10, 8, 6 reps
• Incline Cable Flyes: 3 sets of 10, 8, 6 reps

Day 2: Arms

• Dumbbell Curls: 2 sets of 10 reps, 2 drop set of 8, 5 reps
• Seated Triceps Dumbbell Press: 3 sets of 12, 10, 10 reps
• Barbell Curl: 3 sets of 10, 10, 8 reps
• Triceps Pushdown With Rope Attachment: 3 sets of 10 reps
• Machine Preacher Curls: 3 sets of 12, 10, 10 reps
• Close-Grip Bench Press: 3 sets of 12, 10, 10 reps
• Superset:
  Concentration Curls: 3 sets of 12 reps
  Cable One Arm Triceps Extension: 3 sets of 10 reps

Day 3: Back/Forearms

• Pull-Ups: 3 sets of 12, 10, 10 reps
• Underhand Cable Pulldowns: 3 sets of 12, 10, 9 reps
• One-Arm Dumbbell Row: 3 sets of 10, 10, 8 reps
• Elevated Cable Rows: 3 sets of 10 reps
• Wide-Grip Lat Pulldown: 3 sets of 12, 10, 10 reps
• T-Bar Row: 3 sets of 10 reps
• Cable Wrist Curl: 3 sets of 40 reps
• Overhand Barbell Curls: 3 sets of 40 reps

Day 4: Shoulders/Traps

• Dumbbell Press: 3 sets of 12, 12, 10 reps
• Dumbbell Lateral Raises: 3 sets of 12, 2 drop set of 10, 8 reps
• Front Delt Plate Raises: 3 sets of 10 reps
• Seated Bent-Over Rear Delt Raise: 2 sets of 12 reps, 3 drop set of 12, 10, 8 reps
• Barbell Shrug: 3 sets of 25, 20, 12 reps
• Barbell Shrug Behind The Back: 3 sets of 20, 15, 8 reps
• Dumbbell Shrug: 3 sets of 15, 12, 10 reps

Day 5: Legs/Abs

• Barbell Full Squat: 5 sets of 15, 12, 10, 8, 5 reps
• Hack Squat: 3 sets of 10 reps
• Lying Leg Curls: 3 sets of 12, 10, 8 reps
• Leg Extensions: 3 sets of 12, 10, 8 reps
• Superset:
  Seated Calf Raises: 4 sets of 40, 20, 12, 12 reps
  Standing Calf Raises: 4 sets of 20 reps



• Cable Crunch: 3 sets of 20 reps
• Abs Crunch Machine: 3 sets of 15 reps

Day 6: Off

Day 7: Off

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Shawn Kijewski.

What Nutrition Plan Has Worked Best For You?

Meal 1:

• 2 packs instant oatmeal
• 4 egg whites
• 1 banana
• 2 cups skim milk

Meal 2:

• 2 scoops Optimum Nutrition 100% Whey Nutrition w/ 16 oz milk
• 1 large baked potato

Meal 3:

• 2 cups rice
• 1 cup yogurt
• 2 cups skim milk

Meal 4:

• 8 oz chicken breast
• 1 cup rice
• 2 cups skim milk

Meal 5:

• 2 scoops Optimum Nutrition 100% Whey Nutrition with 16 oz milk
• 2 cans of tuna
• 2 slices wheat bread
• 2 tbsp peanut butter

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Shawn Kijewski.

What Supplements Have Given You The Greatest Gains?

I take two ON Whey Protein shakes a day, along with one Opti-Men pill and one Optimum Fish Oil pill to make sure I get all my vitamins and omega-3's for the day. 30 minutes before my workout I take one and a half scoops of USPlabs Jack3d to make sure I'm pumped and ready for an amazing workout in the gym.

Twice Daily:

• Optimum Nutrition 100% Whey Nutrition

Once Daily:

• Opti-Men: 1 tab
• Optimum Fish Oil: 1 soft gel

30 Minutes Pre-Workout:

• USPlabs Jack3d: 1 1/2 scoops

Why do you love Bodybuilding?

I love every part of bodybuilding; it makes you push yourself to lengths you didn't know you could go to. It's one of the best feelings in the world knowing that you ate all your meals for the day and knowing that you gave it your all in the gym. I also love being able to control my body and the way it looks through bodybuilding.

What Motivates You To Follow A Healthy Lifestyle?

You only get one body in your lifetime, you might as well take care of it inside and out, make it look as good as possible and make sure your healthy as possible.

What Made You Want To Achieve Your Goals?

I used to be small and skinny and I always wanted to be one of the bigger guys my whole life; I finally realized it wasn't going to just happen out of nowhere with my genes and I decided to do something about it.

What Are Your Future Bodybuilding Plans?

I'm planning on bulking as much as I can for the next year and half to put on as much mass and muscle as possible then cut to compete in the 2012 Teen Collegiate Masters Nationals when I'm 19 years old.

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Shawn Kijewski.

What One Tip Would You Give Other Bodybuilders?

The one tip I would give to other bodybuilders is to learn self-discipline, it's the biggest part of the sport; if you want to be big, you need to get yourself to lift big and eat big, but do research and do it smart; never over train and make sure to get rest.

Who Are Your Favorite Bodybuilders?

Arnold Schwarzenegger, Franco Columbu, Kai Greene, Markus Ruhl, and Ronnie Coleman.

What Features Do You Use On Bodybuilding.com?

I read all the latest nutrition and training articles that have to do with my goals from the SuperSite and buy clothing from the Store.

You Could Be Our Next Amateur Of The Week!

Male Amateurs. No longer content to sit on the sidelines? These guys & gals have gone from wimp to ripped!

Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Amateurs. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

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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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