It wasn't till junior year where I had an article of Muscle & Fitness magazine and came across an article about Ronnie Coleman. I saw a shredded picture of Ronnie Coleman in a most muscular pose. And that was all I needed.

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Pheng Her.

What Workout Plan Worked Best For You?

Day 1: Chest:

• Incline Barbell Presses: 4 sets 15, 12, 10, 8 reps
• Flat Barbell Press: 4 sets 12, 8, 6, 6 reps
• Decline Barbell Press: 4 sets 10-12 reps
• Dumbbell Flyes: 3 sets 10-12 reps

Click Here For A Printable Log Of Day 1.

Day 2: Back:

• Chin-ups: 3 sets 10-12
• Deadlift: 6 sets 10, 10, 8, 5, 5, 5
• Bent-over Barbell Row: 3 sets 10-12
• T-Bar Row: 4 sets 15, 10, 8, 8
• Dumbbell row: 3 sets 15

Click Here For A Printable Log Of Day 2.

Day 3: Arms:

• Close-Grip Bench Press: 3 sets 12
• Triceps Extensions: 3 sets 12
• Skull Crushers: 3 sets 12
• Barbell Curl: 3 sets 10-12
• Preacher Curls: 3 sets 12
• Concentration curls: 3 sets 12

Click Here For A Printable Log Of Day 3.

Day 4: Shoulder:

• Overhead press: 5 sets 15, 15, 10, 10, 10
• Front dumbbell raises: 3 sets 10
• Up-right Rows: 3 sets 8-10
• Side lateral raises: 3 sets 12
• Bent-over lateral raises: 3 sets 10-12
• Barbell Shrugs: 3 sets 8-10
• Dumbbell Shrugs: 3 sets 15

Click Here For A Printable Log Of Day 4.

Day 5: Legs:

• Squats: 6 sets 15, 15, 12, 10, 8, 5, 5
• Weighted Lunges: 3 sets (about 20 strides)
• Lying leg curls: 4 sets 20, 10, 10, 10
• Straight-leg deadlifts: 3 sets: 10, 10, 10
• Leg Extensions, 4 sets, 20, 12, 12, 12

Click Here For A Printable Log Of Day 5.

I know they don't really recommend doing so may sets but when I stick to a 12 set range I don't feel that it is enough for me.

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Pheng Her.

What Nutrition Plan Has Worked Best For You?

I don't have a set nutrition plan for the off season, but I usually consume about 200 grams of carbs and try to reach 200 grams of protein. I have a hard time putting on mass so try to consume as many calories as possible.

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Pheng Her.

What Supplements Have Given You The Greatest Gains?

No-Xplode. I get an amazing pump with this. It is the number one selling product for a reason.

Why Do You Love Bodybuilding?

Well, I was always into the fitness and staying in shape type of deal, but I'd have to say it is the intensity and drive of the workouts that drew my attention. Also the discipline and the art behind the sport. It wasn't until I started competing that I found out what levels of discipline it took to just prepare for a show, mentally and physically.

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Pheng Her.

What Are Your Future Bodybuilding Plans?

I love bodybuilding and will probably continue competing until my master years. I also plan to compete at the national level later on in my career. As far as turning Pro I can't say quite yet. Let's see how I do at nationals first.

What One Tip Would You Give Other Bodybuilders?

Bodybuilding and muscle development takes time and there's no reason to rush things. Everybody grows at different rates. Oh yeah, height is a genetics thing. Don't let anything hold you back!

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Pheng Her.

Who Are Your Favorite Bodybuilders?

Definitely Ronnie Coleman, Flex Wheeler, Franco Colombo, and Dexter Jackson.

BodySpace

bodyspace.bodybuilding.com/fame_us

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