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What Workout Plan Worked Best For You?

Sample Training Week:

• All exercises are done with 4 sets consisting of 12 reps, then 10 reps, then 8 reps, and then 6 reps, with increasing weight each sets.
• All have no more than a 1 minute rest in-between.

Day 1: Chest and Low Cardio


Bench press
Dumbbell press
Dumbbell Flyes
Pushups (with medicine ball, diamond pushups, incline pushups, and with a 25 plate on back) 30 of each

Day 2: Back, Abs, Neck and Med Cardio


Lat Pulldowns
T-Bar Rows
Bent-over Rows
Seated Row
Pullups
Dumbbell Shrugs
Plate Shrugs
Crunches
Leg Lifts

Day 3: Full Lower Body and High Cardio


Box Squats
Box jumps
Lunges
Goblet squats
Kickbacks
Jump Rope

Day 4: Biceps and Triceps with Low Cardio


21's (different width grips each set of 7)
21's (different angle each set of 7)


	What Are 21's? One of Arnold's favorites. Using the curl as an example, you would do 7 full reps followed by 7 half reps from the starting position to half way up followed by 7 half reps from half way up to the top of the movement. All of this counts as one set.

Seated hammer curls
Cross body hammer curls
Zottman curls
Preacher curls
Tricep Pulldowns
Dips
Tricep Extensions
Skull Crushers

Day 5: Shoulders and Med Cardio


Seated Military Press
Incline Dumbbell Press
Front Deltoid Lifts
Side Deltoid Lifts
Shoulder Vertical Dumbbell Press

Day 6: Rest

Day 7: High Cardio

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What Nutrition Plan Has Worked Best For You?

Sample Meal Plan: 1 Day

Standard Day:

Breakfast:
3 egg whites
1 cup of skim yogurt
5 grams of L-glutamine
2 bananas
10 oz of grape juice
1 Animal Pak

Meal 2:
1 apple
1 protein bar
16 oz of water
2 scoops Xtend

Lunch:
3 egg whites
3 slices of turkey
1 whole wheat bagel
5 grams of L-glutamine
10 oz of grape juice

Meal 4:
1 cup skim yogurt
3 pieces of grilled chicken
16 oz of water

Pre-workout:
2 scoops Xtend
1 serving whey
16 oz water

During workout:
1 scoop Xtend
16 oz water

Post-Workout:
4 scoops Cyto Gainer with 26 oz milk
1 cup yogurt with fruit on bottom
1 banana
5 grams of L-glutamine

Meal 8:
2 pieces chicken
1 serving whey
32 oz water

Before Bed Meal:
2 scoops Cyto Gainer with 16 oz milk
5 grams of L-glutamine
32 oz water

What Supplements Have Given You The Greatest Gains?

Cytosport Cyto Gainer is by far one of my favorite supplements. I love the combo of protein, complex carbs, and fat. I also like the amount of amino acids, glutamine and creatine in it. Not to mention it mixes easy and doesn't clump. I think the Chocolate Mint is amazing and tastes like mint chocolate chip ice cream. It is the base for my supplementation and I would highly recommend it to anyone.

RELATED PRODUCT

Cytosport Presents: Cytosport Cyto Gainer Cyto Gainer is almost entirely complex carbs and ultra high quality whey protein. The protein is glutamine-rich, partially pre-digested whey peptides for easy digestibility - it gets into your muscles fast! [ Click here to learn more. ]

What Are Your Future Bodybuilding Plans?

I would like to do a few amateur teen bodybuilding contests in the future and hopefully place.

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What One Tip Would You Give Other Bodybuilders?

Never let anyone put you down or try to demean your gains by making fun of you. Also never let anyone try to take away the hard earned muscle you have achieved by saying you're a steroid user or such because the people like that are just jealous because they wish they looked like you, but they are to lazy to put in the work to get it.

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Who Are Your Favorite Bodybuilders?

Phil Heath and Silvio Samuel Saviour

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.