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Ryan Cassidy.

What Workout Plan Worked Best For You?

I do circuit training and kill one body part a day. Ex. Chest: I'll do five circuits of my chest workout and at the end of every circuit I would include jump rope for cardio.

Sunday - Chest:

• Incline
• Incline Fly
• Flat Press
• Flat Fly
• Cable Crossovers

Do each exercise for 8 reps then rest for 1 min. Repeat.

Click Here For A Printable Log Of Sunday.

Monday - Back:

• Weighted Pullups
• T-bar rows
• Lat Pulldown
• Isolated Rows
• Close Grip Pulldown

Do each exercise for 8 reps then rest for 1 min. Repeat.

Click Here For A Printable Log Of Monday.

Tuesday - Triceps:

• Pulldown (rope)
• Decline Skull Crusher
• Pushdowns
• Flat Crushers
• Weighted Dips

Do each exercise for 8 reps, rest for 1 min. Repeat.

Click Here For A Printable Log Of Tuesday.

Wednesday - Off

Thursday - Legs:

• Squat 12,8,6,6
• Power Clean 12,8,6,6
• Leg Press 12,8,6,6
• Hack Squat 12,8,6,6
• Leg Extension and Curls 4 sets of 12

Click Here For A Printable Log Of Thursday.

Friday - Biceps:

• Preacher
• Dumbbell Curl
• Straight Bar Curl
• Hammer Curl
• Isolated Dumbbell Curl

Do each exercise 8 reps then rest for 1 min. Repeat.

Click Here For A Printable Log Of Friday.

Saturday - Shoulders:

• Military Press
• Side Extension
• Reverse Fly
• Plate Raise
• Shrugs

Do each exercise 8 reps, rest for 1 min. Repeat.

Click Here For A Printable Log Of Saturday.

Everyday - Abs:

Circuit of various abs exercises.

What Nutrition Plan Has Worked Best For You?

My eating is the same thing everyday. I know that some people can't go a week eating the same food everyday but that isn't an issue for me.

7:00 am:

• 3 eggs
• shake
• 1/2 cup of Oatmeal

9:00 am:

• shake
• apple

11:00 am

6-8 oz of Grilled chicken

1:00 pm (pre workout)

• shake
• 1/2 cup of Oatmeal

3:00 pm (post workout)

• shake
• apple or fast digesting carbs

5:00 pm

• 6-8 oz of grilled chicken

7:00 pm

• 50 g's of protein
• 2 bananas
• milk (shake)

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Ryan Cassidy.

What Supplements Have Given You The Greatest Gains?

• Optimum Nutrition's 100% Whey Protein
• Sci-Fit's Creatine
• Glutamine
• BCAA's

Why Do You Love Bodybuilding?

It is a sport where you compete against yourself year round and for one day you compete against others. The people at shows are extremely nice as well. They really want to help you in any way possible. And who doesn't like looking like a bodybuilder?

What Are Your Future Bodybuilding Plans?

Right now I don't know when I'll do another show. I'm probably going to college to play lacrosse so I'm focusing more on that and applying the knowledge and techniques learned from bodybuilding and implementing them in my lacrosse regimen.

What One Tip Would You Give Other Bodybuilders?

Stay consistent, and sleep. There is always someone bigger than you and you can't get down on yourself. You just have to think that your training to get bigger than the next person and you will. Also sleep, most teens don't get enough sleep as it is. Being a bodybuilder you need to get even more rest. You must rest to grow!

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Ryan Cassidy.

Who Are Your Favorite Bodybuilders?

Pro Dave Goodin and Teri Alvarado have really helped me. I wouldn't have competed if it wasn't for them. Also Franco Columbo, Lou, and all the old-school guys.

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