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Chris White.

What Workout Plan Worked Best For You?

Day 1: Chest

• Bench Press: 4 sets of 10, 8, 6, and 4 reps
• Incline Bench Press: 3 sets of 8-10 reps
• Dumbbell Flyes: 3 sets of 12, 10, and 8 reps
• Decline Bench Press: 3 sets of 10, 8, and 6
• Pushups: 2 sets to failure

Day 2: Back

• Dumbbell Or Cable Rows: 4 sets of 12, 10, 8, and 6 reps
• Deadlift: 3 sets of 10, 8, and 6 reps
• Wide Grip Weighted Pull-Ups: 3 sets of 10, 8, and 6 reps
• Pulldowns: 3 sets of 10, 8, and 6 reps

Day 3: Arms

• Barbell Curls: 4 sets of 12, 10, 8, and 6 reps
• Alternate Dumbbell Curls: 3 sets of 10, 8, and 6 reps
• Preacher Curls: 3 sets of 10, 8, and 6 reps
• Concentration Curls: 3 sets of 12, 10, and 10 reps
• Close Grip Bench Press: 4 sets of 12, 10, 8, and 6 reps
• Skull Crushers: 3 sets of 10, 10, and 10 reps
• Superset:

Cable Pushdowns: 3 sets of 10, 8, and 8 reps
Kickbacks: 3 sets of 10, 8, and 8 reps

Day 4: Shoulders

• Military Press: 4 sets of 12, 10, 8, and 6 reps
• Front Raise: 3 sets of 12, 10, and 8 reps
• Side Raise: 3 sets of 12, 10, and 8 reps
• Rear Delt Raises: 3 sets of 12, 10, and 8 reps
• Shrugs: 4-5 sets of 16, 14, 12, 10, and 10 reps

Day 5: Legs

• Squats: 4 sets of 12, 12, 10, and 10 reps
• Leg Press: 3 sets of 12, 10, and 8 reps
• Leg Extensions: 3 sets of 12, 10, 8 reps
• Leg Curls: 3 sets of 12, 10, and 8 reps
• Calf Raises: 4 sets of 16, 14, 12, and 12 reps

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Chris White.

What Nutrition Plan Has Worked Best For You?

Meal 1:

• 5 Eggs
• 2 Pieces Whole Wheat Toast
• Yogurt
• Banana

Meal 2:

• Protein Shake

Meal 3:

• 10oz Chicken
• 1 Cup Brown Rice

Meal 4:

• Protein Drink

Meal 5:

• 2 Cups Whole Grain Pasta
• 8oz Chicken Or Tuna
• 2 Cups Salad
• Broccoli

Meal 6:

• Cottage Cheese Or Casein Protein

What Supplements Have Given You The Greatest Gains?

The best supplements that I have used to date are NO Shotgun as a pre-workout/creatine, and Animal Pump which gave me my greatest gains. Although the pre-workout supplements are great, nothing can beat whey protein, it's the bread and butter.

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Chris White.

Why Do You Love Bodybuilding?

I love bodybuilding because there is no better feeling than being in the gym and moving weight you never thought you could. Getting stronger and stronger as well as being able to see the changes in the mirror will always keep me coming back for more. It's a way to stay self disciplined and continually challenge yourself.

The things that motivate me the most to maintain a healthy lifestyle is the look in the eyes of all the people when they see how much bigger or how much stronger I have become.

The most important thing that made me want to achieve my goals would have to be getting picked on by kids in school that were much older and bigger. I also would look through magazines and see bodybuilders with physiques that I wanted. There is also a feeling for the need of self improvement that keeps me motivated.

What Are Your Future Bodybuilding Plans?

One day I hope to have the opportunity to set foot on the stage of a bodybuilding competition and take a trophy home with me. Maybe even one day become an IFBB pro. Maybe.

What One Tip Would You Give Other Bodybuilders?

If I could give one tip to other bodybuilders it would be to stay committed. Eating right and working out on a regular basis will bring gains over time. Staying the course will give you the body you dream of. Because of my commitment I went from being one of the smallest and weakest kids in my high school to the strongest.

Who Are Your Favorite Bodybuilders?

Ronnie Coleman, Arnold Schwarzenegger, Kai Greene and Frank Zane.

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Chris White.

The forums have always been helpful when looking for a new workout routine or reviews on supplements I may be interested in.

BodySpace

http://bodyspace.bodybuilding.com/Gettingthere220/

You Could Be Our Next Amateur Of The Week!

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Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Amateurs. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

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