A week of training could look like this.

Monday- Sprint Training

Tuesday- Upper Body

• Incline Barbell Bench Press: 1 Set Of 5 Reps
• Flat Dumbbell Bench Press: 3 Sets Of 10 Reps
• Dumbbell Rows: 4 Sets Of 8 Reps
• Rear Delt Flyes: 3 Sets Of 12 Reps
• Dumbbell Curls: 3 Sets Of 10 Reps

Wednesday- Sprint Training

Thursday- Lower Body

• Back Squats: 1 Set Of 3 Reps
• Barbell Lunges: 3 Sets Of 10 Reps
• Romanian Deadlifts: 3 Sets Of 8 Reps
• Dumbbell Side Bends: 3 Sets Of 12 Reps

Saturday

Morning-Sprint Training

Afternoon-Upper Body

• Wide-Grip Pull-Ups: 3 Sets To Failure
• Lat Pulldowns: 3 Sets Of 10 Reps
• Power Cleans: 3 Sets Of 12 Reps
• Lateral Raises: 3 Sets Of 12 Reps
• Dumbbell Shrugs: 3 Sets Of 8 Reps
• Triceps Rope Pressdowns: 3 Sets Of 20 Reps

Click To Enlarge.
Thomas Rowe.

What Nutrition Plan Has Worked Best For You?

I don't really follow a set nutrition plan, I just try to keep it healthy and get a lot of protein. As well as eating healthy food such as tuna and pasta, I have 2-4 protein shakes a day.

What Supplements Have Given You The Greatest Gains?

Maximuscle Creatine and MyProtein Weight Gainer.

Why Do You Love Bodybuilding?

I love the feeling of beating a previous record. This could be on an exercise or growing a couple of inches. Also, when training, it allows you to escape and forget about other things. It's just you and them.

What Are Your Future Bodybuilding Plans?

To compete at local and national level. And then hopefully go international on the big stage, if you're not aiming to be the best what's the point?

Click To Enlarge.
Thomas Rowe.

What One Tip Would You Give Other Bodybuilders?

It's not about the program, this one's better than that one etc. It's about working hard and been consistent with it. A lot of people will train hard and then back off after a while. You've gotta keep the hard work up. Good luck.

Who Are Your Favorite Bodybuilders?

I respect all the bodybuilders of today, but I am a big fan of the old school bodybuilders like Arnie and Franco Columbu.

You Could Be Our Next Amateur Of The Week!

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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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:: Current Teen Of The Week.
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