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Tristan Solies.

What Workout Plan Worked Best For You?

Day 1: Legs

• Squats: 4 Sets Of 20, 8, 5, And 3 Reps
• Leg Extensions: 3 Sets Of 12 Reps
• Leg Curl: 3 Sets Of 12 Reps
• Lunges: 4 Sets Of 25 Reps
• Calf Raises: 5 Sets Of 20 Reps
• Cardio For 30-60 Minutes

Day 2: Back/Biceps

• Pull-Ups: 3 Sets To Failure
• Power Clean: 4 Sets Of 20,8,5, And 3 Reps
• Supermans: 3 Sets Of 25 Reps
• Bent-Over Row: 3 Sets of 12 Reps
• Cardio For 30-60 Minutes

Day 3: Chest/Triceps

• Bench: 20, 8, 5, And 3 Reps
• Decline Flyes: 3 Sets Of 12 Reps
• Pullovers: 3 Sets Of 12 Reps
• Triceps Extension: 3 Sets Of 15 Reps
• Skull Crushers: 3 Sets Of 12 Reps
• Push-Ups: 3 Sets To Failure
• Cardio For 30-60 Minutes

Day 4:

• Cardio For 30-60 Minutes and Rest

Day 5: Legs

• Leg Press: 4 Sets Of 8 Reps
• Leg Extensions: 3 Sets Of 12 Reps
• Leg Curl: 3 Sets Of 12 Reps
• One Legged Squats: 3 Sets Of 10 Reps
• Cardio For 30-60 Minutes

Day 6: Back & Biceps

• Pull-Ups: 3 Sets To Failure
• Straight Leg Deadlift: 3 Sets Of 8 Reps
• Preacher Curls: 4 Sets Of 12 Reps
• Reverse Grip Curls: 3 Sets Of 10 Reps
• Good Mornings: 3 Sets Of 50 Reps
• Cardio For 30-60 Minutes

Day 7: Chest & Triceps

• Triceps Kickbacks: 4 Sets Of 15 Reps
• Close Grip Bench: 4 Sets Of 20, 8, 5, And 3 Reps
• Shoulder Raises: 3 Sets Of 15 Reps
• Military Press: 3 Sets Of 15 Reps
• Machine Flyes: 3 Sets Of 20 Reps
• Cardio For 30-60 Minutes

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Tristan Solies.

What Nutrition Plan Has Worked Best For You?

Meal 1:

• 6 Egg Omelet
• Vegetables
• Glass Of Milk

Meal 2:

• Protein Shake

Meal 3:

• Bowl Of Bran Cereal
• Banana
• Spinach Salad

Meal 4:

• Lean Chicken
• Glass Of Milk

Meal 5:

• Protein Shake

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Tristan Solies.

What Supplements Have Given You The Greatest Gains?

Cyto Gainer, Animal Pak, and Muscle Milk.

Why Do You Love Bodybuilding?

Great for athletes, I love that I can take control and propel my body to new levels. It is very rewarding, the more I put in the more I get out of it.

I like always having something to work toward and taking care of my body makes sense. The results are motivating and keep me going.

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Tristan Solies.

My 3 roommates' encouragement.

What Are Your Future Bodybuilding Plans?

I plan to keep working hard and eventually get to around a 235 competition weight before my last year of rugby.

What One Tip Would You Give Other Bodybuilders?

Don't over think things. It seems these days that people try to work smarter instead of harder, but the bottom line is bodybuilding is hard work. You may not have the perfect five-day split or supplement stack, but just get in the gym and work. Learn the proper form of some basic lifts and eat a healthy diet. Hard work and commitment will get you a lot further than any fancy workout or supplement.

Who Are Your Favorite Bodybuilders?

Arnold, Franco, Serge Nubret, Shawn Ray.

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Tristan Solies.

Great site to get information on supplements and exercise techniques.

BodySpace

http://bodyspace.bodybuilding.com/tsolies/

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