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Ahric Moculski.

What Workout Plan Worked Best For You?

I've found that training one body part a week has worked best for me. I train 5 days a week and two days of rest. I switch my reps up every 4-6 weeks. I use reps of 6-8 and 10-12.

Monday: Back

• Deadlifts: 3 sets of 6-8 reps
• Pull Ups: 3 sets of 6-8 reps
• Lat Pulldowns: 3 sets of 6-8 reps
• One Arm Dumbbell Rows: 3 sets of 6-8 reps
• T Bar Rows: 3 sets of 6-8 reps
• Seated Rows: 3 sets of 6-8 reps
• Abs

Tuesday: Chest

• Incline Bench Press: 3 sets of 6-8 reps
• Flat Bench Press: 3 sets of 6-8 reps
• Flyes: 3 sets of 6-8 reps
• Decline Bench Press: 3 sets of 6-8 reps

Wednesday: Legs

• Quad Extensions: 3 sets of 6-8 reps
• Squats: 3 sets of 6-8 reps
• Leg Press: 3 sets of 6-8 reps
• Hamstring Curls: 3 sets of 6-8 reps
• Calves

Thursday: Shoulders

• Military Press: 3 sets of 6-8 reps
• Side Delt Raises: 3 sets of 6-8 reps
• Rear Delt Raises: 3 sets of 6-8 reps
• Shrugs: 3 sets of 6-8 reps
• Abs

Friday: Arms

• Skull Crushers: 3 sets of 6-8 reps
• Close Grip Bench Press: 3 sets of 6-8 reps
• Triceps Pushdowns: 3 sets of 6-8 reps
• Barbell Curls: 3 sets of 6-8 reps
• Hammer Curls: 3 sets of 6-8 reps
• Concentration Curls: 3 sets of 6-8 reps
• Forearms

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Ahric Moculski.

What Nutrition Plan Has Worked Best For You?

My diet is rich in protein and carbohydrates. I eat every 3 hours.

Meal 1 - Breakfast:

• 5 Scrambled Eggs
• 1 Cup Oatmeal
• Multivitamin
• 1000 Mg Fish Oil
• 1000 Mg Vitamin C

Meal 2:

• Thick Turkey And Cheese Sandwich
• Banana
• Protein Shake

Meal 3 - Pre Workout:

• NO Shotgun

Meal 4 - Post Workout:

• Protein Shake

Meal 5:

• Salmon Filet
• 1 Cup Rice
• Multivitamin

Meal 6:

• Thick Natural Peanut Butter Sandwich
• Handful Of Peanuts

Meal 7:

• Skinless Boneless Chicken Tenders
• 2 Baked Potatoes

Meal 8 - Bedtime:

• Protein Shake

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Ahric Moculski.

What Supplements Have Given You The Greatest Gains?

I've found that NO Shotgun and SuperPump250 give me great pumps which I feel lead to great gains. Also 100% whey protein helps me heal.

Why Do You Love Bodybuilding?

I love bodybuilding because it keeps me motivated on life. I love the healthy lifestyle. I also love the discipline it takes. The thing I love most is the results I get from dieting and training hard.

Bodybuilding and fellow bodybuilders.

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Ahric Moculski.

Keeping up with my fellow bros to stay big and ripped. Plus I am extremely motivated to have the big powerful body I desire.

What Are Your Future Bodybuilding Plans?

My future bodybuilding plans are to eventually compete in my 20's. Ultimate goal is to go professional. For now I am just focusing on lifting heavy weight and working towards getting huge and ripped.

What One Tip Would You Give Other Bodybuilders?

Intensity and Consistency. Also diet is a big part of gaining the results you want.

Who Are Your Favorite Bodybuilders?

Ronnie Coleman and Dexter Jackson.

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Ahric Moculski.

Just looking at impressive people on BodySpace.

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