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Your body is a reflection of your self-esteem, your pride and your lifestyle.

Chris wanted to be known for his strength and determination in school, so he decided to get serious about his training and pack on some serious mass. Read on to learn how he put on 26 pounds of solid muscle right here!

Teen Transformation Of The Week - Chris Garcia!

By: Teen Transformation Of The Week

Before:
154 lbs

After:
180 lbs

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Vital Stats
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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"

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Why I Got Started
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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.

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How I Did It
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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 had structured a routine to follow and walked into my local gym with an iron will and impenetrable mind set 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.

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Supplements
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Training
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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

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Suggestions For Others
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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!

Teen Transformation Of The Week
justin.podzimek@bodybuilding.com

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