Vital Stats

Name: Chris Garcia
Email: chris.gib@hotmail.com

Before:
Age: 16
Height: 5'10"
Weight: 154 lbs
Biceps: 13.5"
Chest: 39"
Forearms: 10"

After:
Age: 17
Height: 5'10"
Weight: 180 lbs
Biceps: 16.1"
Chest: 46"
Forearms: 13.5"

Why I Got Started

I had always been recognized within my group of friends as the athletic guy, somewhat of a friendly jock I guess. Despite my reputation in that respect I knew that there were several individuals in my year at school that had me beat hands down as far as strength and size were concerned.

On that note, gradually I had myself convinced that being the strong character in a close-knit group of friends simply wasn't good enough anymore - I wanted a reputation for being the "Big Kahuna" of my school, respected all around as a strong, determined individual.

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I Wanted To Be Respected For
Being A Strong, Determined Individual.

How I Did It

My first step was discovering Bodybuilding.com. I read countless articles and browsed numerous forums to find a workout routine best suited to my build and ambitions. With the knowledge Bodybuilding.com had granted me on safe teenage bodybuilding I decided to invest in protein shakes and revamped my diet.

Let's just say protein became a close associate of mine. With hours upon hours of research under my belt, I structured a routine to follow and walked into my local gym with an iron will and impenetrable mindset to stack on lean muscle mass. I was ready.

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I Walked Into My Local Gym With
An Iron Will And Impenetrable Mind.

Supplements

• Multivitamin
• Whey Protein
• Glutamine

Training

Monday: Chest & Abs
• Bench Press: 3 sets of 8 reps
• Decline Dumbbell Press: 3 sets of 8 reps
• Incline Dumbbell Press: 3 sets of 8 reps
• Dumbbell Flyes: 3 sets of 8 reps
• Cable Crunches: 3 sets of 10 reps
• Exercise Ball Crunches: 3 sets of 10 reps
• Oblique Crunches: 3 sets of 25 reps

Click Here For A Downloadable Version Of Monday: Chest & Abs.

Tuesday: Arms

• Concentration Curls: 3 sets of 8 reps
• Barbell Curls: 3 sets of 8 reps
• Hammer Curls: 3 sets of 8 reps
• Skullcrushers: 3 sets of 8 reps
• Triceps Pushdowns: 3 sets of 8 reps
• Bench Dips: 4 sets of 10 reps

Click Here For A Downloadable Version Of Tuesday: Arms.

Wednesday: Legs

• Leg Press: 3 sets of 8 reps
• Barbell Squats: 3 sets of 8 reps
• Lying Leg Curls: 3 sets of 8 reps
• Standing Calf Raises: 3 sets of 8 reps

Click Here For A Downloadable Version Of Wednesday: Legs.

Thursday: Back

• Pullups: 4 sets of 10 reps
• Seated Cable Rows: 3 sets of 8 reps
• Lat Pulldown: 3 sets of 8 reps
• Bent Over Barbell Rows: 3 sets of 8 reps
• Deadlift: 3 sets of 8 reps

Click Here For A Downloadable Version Of Thursday: Back.

Friday: Shoulders

• Dumbbell Shoulder Press: 3 sets of 8 reps
• Barbell Shoulder Press: 3 sets of 8 reps
• Lateral Raises: 3 sets of 8 reps
• Front Dumbbell Raises: 3 sets of 8 reps

Click Here For A Downloadable Version Of Friday: Shoulders.

Saturday & Sunday: Rest

Suggestions For Others

You need to work out as if you're aiming to lift cars overhead in a week, you need to eat clean and you need to eat at the right times, and lastly you need to believe in yourself!

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You Need To Believe In Yourself!

Your body is a reflection of your self-esteem, your pride and your lifestyle. So get up, turn off that film, restock the fridge with some healthier options and walk into that local gym like a war hound on the loose!

teentransformations@bodybuilding.com

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