Tag Archive | "dumbbell"

Full-body succession workout

Designed to faciliate optimal body composition to burn maximum calories, this workout will help you build strength and tone.

The circuit training component targets muscular endurance and improves cardiovascular fitness by working the heart and lungs at a higher rate. It involves performing one set of each exercise with little or no rest in between until all the exercises have been completed.

 “Traditional-style (succession) strength programs are when all sets of the first exercise are performed before progressing to the next exercise,” says trainer Nichelle Laus.

“By adding a succession routine to your current full-body circuit, it will help in maximising your strength and adding lean muscle mass.”

 When choosing your dumbbell weight, err on the heavy side. “Succession programs generally use higher weights than circuit training,” Laus says. “This is key to building metabolically active lean tissue.”

 What you’ll need:

» Workout bench

» 1 set of medium to heavy dumbbells

What you’ll do:

For Day 1 

Start with the Upper Body exercises. Perform one set of each exercise, then move on to the next exercise without rest. At the end of the Lower Body exercises, rest one minute, then repeat for a total of three circuits.

For toning, aim at 12 to 15 reps for each exercise.

For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise.

For Day 2 

Start with the Lower Body exercises. Perform one set of each exercise, then move on to the next exercise without rest. At the end of the Upper Body exercises, rest one minute, then repeat for a total of three circuits.

For toning, aim at 12 to 15 reps for each exercise.

For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise.

For Day 3 

Start with the Upper or Lower Body exercises. Complete three sets of the first exercise before moving on to the next. Repeat until all the exercises of the Upper and Lower Body exercises have been completed.

For toning, aim at 12 to 15 reps for each exercise, resting 60 seconds in between sets. For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise, resting 90 seconds in between sets.

Exercises:

Upper Body

•Shoulder Press

•One-Arm Dumbbell Row

•Alternate Incline Dumbbell Bicep Curl

•Bench Dips

•Decline Push-ups

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Full-body succession workout

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8 move booty workout

Shape, tighten and lift your butt in just eight moves with this focused resistance workout from fitness model Janine Horsley.Warm-up (not pictured)This dynamic warm-up will prepare your body for key moves. Consider it an investment.2–3 minutes: (20 seconds each)Begin with high knees, running in one place for 20 seconds. Followed with butt kickers, with heels kicking back to touch your butt, for 20 seconds.

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8 move booty workout

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Image fullbodycircuit-nichelle-dumbbellsinglearm.jpg

4-week full body circuit by Nichelle Laus

Work up a sweat, tone and sculpt with this four-week total body workout by WH&F trainer Nichelle Laus.The workout:The following circuit can be performed three days per week, on Monday, Wednesday and Friday.On the other days between (Tuesday and Thursday) perform moderate cardio for 20 minutes.Week 1: Perform 2–3 sets of the circuit with 1 minute in between exercises.Week 2: Perform 3–4 sets of the circuit with 1 minute in between exercises.Week 3: Perform 3–4 sets of the circuit with 30 seconds in between exercises.Week 4: Perform 3–4 sets of the circuit with as little time as possible between exercises.1. Dumbbel single arm split squat to pressPerform 8 reps per legAssume a split squat position with your left foot forward. Hold a moderately weighted dumbbell in your right hand. Hold the dumbbell at the height of your right shoulder and brace your core as you descend into the split squat

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4-week full body circuit by Nichelle Laus

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Seated triceps dumbbell press

Seated triceps dumbbell press Target and strengthen your arms with the seated triceps dumbbell press.The Move: Seated Triceps Dumbbell PressWhy: Doing seated dumbbell triceps presses allows you to concentrate specifically on strengthening. Isolated tricep exercises build muscle.How: Sit down on a bench and grasp a dumbbell with both hands and hold it overhead at arms length. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance behind your head until your forearms touch your biceps. Go back to the starting position by using the triceps to raise the dumbbell

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Seated triceps dumbbell press

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James Grage's Rewired 9-Week Fitness Trainer – Day 12, Shoulders, Calves, Abs

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Today’s assignment is shoulders, abs, and calves, but just like the other workouts in phase one, you’ll be doing as much ab work during the warm-up as during the weighted crunches at the end.

If you’ve never done seated overhead throws before, then it was probably a bit of a struggle to learn them last week. But don’t take that as an excuse to sleep through the plank—or even worse, to tent your hips up or let them droop down. Stay strong, clench your glutes and abs, and build the kind of tension that will have you begging for those 30 seconds to end!

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About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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James Grage's Rewired 9-Week Fitness Trainer – Day 12, Shoulders, Calves, Abs

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James Grage's Rewired 9-Week Fitness Trainer – Day 11, Back

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Today, you’ll torch your upper back and lats with a barrage of pulls from every angle. During your warm-up set, don’t go to exhaustion. If 12 good-form pull-ups paired with inverted rows assignment seems too brutal of an assignment for you, do what you need to modify it while still keeping a full range of motion.

You could use an exercise band, for instance. Even better, have your training partner support your knees or hips during the movement. This will give you a more consistent stimulus, while staying truer to a pull-up than a machine-assisted version allows.

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

BPI Sports Rewired Foundation Stack

Train hard and recover like a pro with these essentials!*

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BPI Sports Rewired
Muscle Building Stack

Build maximum muscle with this power-packed supp combo.*

View Products

BPI Sports Rewired
Fat Loss Stack

Burn fat and support muscle maintenance with this killer stack!*

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About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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James Grage's Rewired 9-Week Fitness Trainer – Day 11, Back

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James Grage's Rewired 9-Week Fitness Trainer – Day 2, Legs

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If today’s leg lookout looks a little familiar, that’s because it’s based on the same principles as yesterday’s arms workout. Throughout phase one of the Rewired Trainer, you’ll be using sets in the 10-15 range, and usually pairing exercises in supersets to work the opposite sides of the joint.

For instance, you’ll pair the leg press with straight-leg dumbbell deadlifts, resting as little as possible between sets. As the reps go down from 15 to 12 to 10, increase the weight accordingly. If it takes you a little time to get the hang of it and find the perfect weight, don’t sweat it. Rewired is a process of discovery, not just a collection of workouts!

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About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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James Grage's Rewired 9-Week Fitness Trainer – Day 2, Legs

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on James Grage's Rewired 9-Week Fitness Trainer – Day 2, Legs

<div id="DPG" webReader="64.9858156028"><div class="side-bar" webReader="-17.2407407407"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2014/jeanpaul-larmony-amateur-vitals.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><p><strong>Name:</strong> JeanPaul Larmony<br /><strong>Email:</strong> <a href="mailto:jlarmony101@gmail.com" title="jlarmony101@gmail.com">jlarmony101@gmai...</a> <strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/JeanPaul10/" target="_blank">JeanPaul10</a><br /><strong>Location:</strong> Perth Amboy, NJ<br /><strong>Age:</strong> 18<br /><strong>Height:</strong> 6'0"<br /><strong>Weight:</strong> 178 lbs<br /><strong>Years Bodybuilding:</strong> 1</p></div><p>
<h3 class="article-title">QHow did your fitness journey begin?</h3>
</p><p>I started playing sports at a young age and exercised in the offseason to stay in shape. I eventually wrestled in high school and it quickly consumed me. I made varsity, most-improved wrestler, and co-captain. I reached my wrestling peak in high school, suffered a severe knee injury, and everything came crashing down.</p><p>After coming to my senses, I finally met with an athletic trainer and doctor who delivered news I refused to believe. After fighting through my injury for three months and refusing to sit out, I shattered my patellar tendon in my right knee and slightly tore my ACL. I went through a complex surgery and received news that I might not be able to partake in physical activity again.</p><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-1.jpg"><img class="float-left c12" src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-1sm.jpg" width="240" height="276" border="0"/></a><p>After surgery, I was on bed rest for months and missed a school year. Home school was horrible. Being dormant wasn't for me. The pain was horrible even with the medication and endless physical therapy. I eventually improved after what felt like two lifetimes and was cleared to move again.</p><p>I lost lots of weight and my left leg was stronger because I lugged a metal brace around for so long, which made my legs disproportionate. I was disappointed with my physical image and my spirits were low. Until then, I only went to the gym for sport purposes but never tried to build muscle and focus on fitness. I signed up for the gym soon after and became addicted.</p><h3 class="article-title">What workout regimen delivered the best results?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_1.jpg" alt="Squats" width="53" height="53"/></a> <a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_2.jpg" alt="Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-full-squat')">Squats</a></strong><br />5 sets of 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_1.jpg" alt="Smith Machine Lunges" width="53" height="53"/></a> <a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_2.jpg" alt="Smith Machine Lunges" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-lunge')">Smith Machine Lunges</a> (shown with barbell)</strong><br />3 sets of 15 reps each leg</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('single-leg-leg-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1091/Male/t/1091_1.jpg" alt="xxxnamexxx" width="53" height="53"/></a> <a href="javascript:pop('single-leg-leg-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1091/Male/t/1091_2.jpg" alt="xxxnamexxx" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('single-leg-leg-extension')">Single-Leg Extensions</a></strong><br />4 sets of 20 reps each leg</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
</ul><ul><li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('bent-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/40/Male/t/40_1.jpg" alt="Dumbbell Pull-Overs" width="53" height="53"/></a> <a href="javascript:pop('bent-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/40/Male/t/40_2.jpg" alt="Dumbbell Pull-Overs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-arm-dumbbell-pullover')">Dumbbell Pull-Overs</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Bench Press" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Bench Press</a></strong><br />5 sets of 10-15 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('low-cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1621/Male/t/1621_1.jpg" alt="Low Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('low-cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1621/Male/t/1621_2.jpg" alt="Low Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('low-cable-crossover')">Low Cable Flyes</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />4 sets of 10-15 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_1.jpg" alt="Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_2.jpg" alt="Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('flat-bench-cable-flyes')">Cable Flyes</a></strong><br />5 sets of 10-15 reps, 1 dropset to failure</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_1.jpg" alt="Push-Ups" width="53" height="53"/></a> <a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_2.jpg" alt="Push-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups')">Push-Ups</a></strong><br />100 reps</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Wide-Grip Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Wide-Grip Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Wide-Grip Pull-Ups</a></strong><br />5 sets of 10-15 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Cable Rows</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Deadlift</a></strong><br />5 sets of 10-15 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Barbell Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Barbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Rows</a></strong><br />5 sets of 10-15 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Lat Pull-Downs" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Lat Pull-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Lat Pull-Downs</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Close-Grip Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Close-Grip Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Close-Grip Cable Rows</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/114/Male/t/114_1.jpg" alt="Incline Dumbbell Curls" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/114/Male/t/114_2.jpg" alt="Incline Dumbbell Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-curl')">Incline Dumbbell Curls</a></strong><br />4 sets of 15 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />5 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_1.jpg" alt="Preacher Curls" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_2.jpg" alt="Preacher Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curls</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Bench Press</a></strong><br />4 sets of 15 reps</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('lying-dumbbell-tricep-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/229/Male/t/229_1.jpg" alt="Lying Triceps Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('lying-dumbbell-tricep-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/229/Male/t/229_2.jpg" alt="Lying Triceps Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-dumbbell-tricep-extension')">Lying Triceps Dumbbell Press</a></strong><br />4 sets of 10-15 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_1.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a> <a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_2.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('tricep-dumbbell-kickback')">Dumbbell Kickbacks</a></strong><br />4 sets of 10-15 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Cable Push-Downs" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Cable Push-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Cable Push-Downs</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('dip-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/146/Male/t/146_1.jpg" alt="Machine Dips" width="53" height="53"/></a> <a href="javascript:pop('dip-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/146/Male/t/146_2.jpg" alt="Machine Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dip-machine')">Machine Dips</a></strong><br />4 sets of 15-20 reps</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('front-two-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/372/Male/t/372_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-two-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/372/Male/t/372_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-two-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg" alt="Dumbbell Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg" alt="Dumbbell Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Dumbbell Lateral Raise</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('smith-machine-overhead-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Male/t/76_1.jpg" alt="Smith Machine Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('smith-machine-overhead-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Male/t/76_2.jpg" alt="Smith Machine Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('smith-machine-overhead-shoulder-press')">Smith Machine Shoulder Press</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_1.jpg" alt="Reverse Pec Decks" width="53" height="53"/></a> <a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_2.jpg" alt="Reverse Pec Decks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-machine-flyes')">Reverse Pec Decks</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('barbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_1.jpg" alt="Barbell Shrugs" width="53" height="53"/></a> <a href="javascript:pop('barbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_2.jpg" alt="Barbell Shrugs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-shrug')">Barbell Shrugs</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('standing-barbell-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/218/Male/t/218_1.jpg" alt="Standing Weighted Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('standing-barbell-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/218/Male/t/218_2.jpg" alt="Standing Weighted Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-barbell-calf-raise')">Standing Weighted Calf Raise</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('calf-press-on-the-leg-press-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Male/t/215_1.jpg" alt="Leg Press Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('calf-press-on-the-leg-press-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Male/t/215_2.jpg" alt="Leg Press Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('calf-press-on-the-leg-press-machine')">Leg Press Calf Raise</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Calf Raise Machine" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Calf Raise Machine" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Calf Raise Machine</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('weighted-sit-ups-with-bands')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/262/Male/t/262_1.jpg" alt="Decline Sit-Ups" width="53" height="53"/></a> <a href="javascript:pop('weighted-sit-ups-with-bands')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/262/Male/t/262_2.jpg" alt="Decline Sit-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('weighted-sit-ups-with-bands')">Decline Sit-Ups</a></strong><br />100 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />100 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg" alt="Cable Crunches" width="53" height="53"/></a> <a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg" alt="Cable Crunches" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crunch')">Cable Crunches</a></strong><br />100 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('oblique-crunches-on-the-floor')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/122/Male/t/122_1.jpg" alt="Oblique Crunches" width="53" height="53"/></a> <a href="javascript:pop('oblique-crunches-on-the-floor')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/122/Male/t/122_2.jpg" alt="Oblique Crunches" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('oblique-crunches-on-the-floor')">Oblique Crunches</a></strong><br />100 reps</span></li>
</ul></div><br /><h3 class="article-title">What nutrition plan fueled your body?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/cream-of-rice.jpg" alt="Cream of Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('8101')">Cream of Rice</a></strong><br />1/3 cup</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/eggs.jpg" alt="Eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1123')">Eggs</a></strong><br />6 eggs</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/bagels.jpg" alt="Whole Wheat Bagel" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('18408')">Whole Wheat Bagel</a></strong><br />1 bagel</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/cream-cheese.jpg" alt="Cream Cheese" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1017')">Cream Cheese</a></strong><br />1 serving</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken Breast" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong><br />10 ounces</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/white-rice.jpg" alt="Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20044')">Rice</a></strong><br />1 cup</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/black-beans.jpg" alt="Black Beans" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16014')">Black Beans</a></strong><br />1 cup</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/green-beans.jpg" alt="String Beans" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11052')">String Beans</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/salmon.jpg" alt="Salmon" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15076')">Salmon</a></strong><br />10 ounces</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/white-rice.jpg" alt="Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20044')">Rice</a></strong><br />2 cups</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/fruit.jpg" alt="Mixed Fruit" width="50" height="50"/></span> <span class="mpt-content content"><strong>Mixed Fruit</strong><br />1 serving</span></li>
</ul><ul><li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken Breast" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong><br />10 ounces</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/yams.jpg" alt="Yams" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11601')">Yams</a></strong><br />10 ounces</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/brown-rice.jpg" alt="Brown Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">Brown Rice</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/supplements/bsn-syntha-6.jpg" alt="BSN Syntha-6" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bsn/synth.html">BSN Syntha-6</a></strong><br />1 serving</span></li>
</ul><ul><li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/pasta.jpg" alt="Pasta" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20093')">Pasta</a></strong><br />10 ounces</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/ground-beef.jpg" alt="Lean Ground Beef" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('23557')">Lean Ground Beef</a></strong><br />10 ounces</span></li>
</ul><ul><li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/yogurt.jpg" alt="Greek Yogurt" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1118')">Greek Yogurt</a></strong><br />1 serving</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/fruit.jpg" alt="Mixed Fruit" width="50" height="50"/></span> <span class="mpt-content content"><strong>Mixed Fruit</strong><br />1 serving</span></li>
</ul></div><br /><h3 class="article-title">What supplements gave you an edge?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/supplements/natures-way-alive-once-daily-mens.jpg" alt="Nature's Way Alive! Once Daily Men's" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/nw/alive-once-daily-mens-multi.html">Nature's Way Alive! Once Daily Men's</a></strong><br /></span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/supplements/bsn-no-xplode-20.jpg" alt="BSN N.O.-Xplode 2.0" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bsn/xplode.html">BSN N.O.-Xplode 2.0</a></strong><br /></span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/supplements/creatine.jpg" alt="Creatine Hydrochloride" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/creatine-hcl.html">Creatine Hydrochloride</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/supplements/bsn-syntha-6.jpg" alt="BSN Syntha-6" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bsn/synth.html">BSN Syntha-6</a></strong><br /></span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-2.jpg"><img class="float-right c15" src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-2sm.jpg" width="285" height="341" border="0"/></a><p>"I enjoyed lifting more than anything and left the gym every day wanting to come back."</p><h3 class="article-title">How did your passion for fitness emerge?</h3><p>After working out regularly, I researched about fitness, stumbled onto bodybuilding, and decided to give it a shot. I enjoyed lifting more than anything and left the gym every day wanting to come back. I wanted to be the best and drilled it into my mind for motivation to keep me going.</p><h3 class="article-title">What or who motivated you?</h3><p>I was motivated by Dwayne "The Rock" Johnson when my bodybuilding journey started. His persona taught me to improve my dedication and humbleness. I'm also inspired by CT Fletcher and Mike Rashid. Their lifting style improved my results dramatically and complemented my competitive spirit.</p><h3 class="article-title">Where did you go for inspiration?</h3><p>When I felt down, I reminded myself why I started and why it's important to never give up. My personality helped a lot. Participating in sports helped me stay focused, on task, and trained me to act on instinct. I view bodybuilding the same way.</p><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-3.jpg"><img class="float-left c17" src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-3sm.jpg" width="250" height="291" border="0"/></a><p>"I want to help people pursue their fitness dreams as I continue to pursue mine."</p><h3 class="article-title">What are your future fitness plans?</h3><p>I plan to inspire others through what I've done and continue to do. I want to help people pursue their fitness dreams as I continue to pursue mine. I haven't regretted a second of the time I spent working out. I want to enter as many competitions as possible so I can pick up tips and insight from fellow bodybuilders to improve myself.</p><h3 class="article-title">What is the most important fitness tip?</h3><p>The most important factor to remember aside from dedication is eating correctly. Eat according to your fitness goals. If you don't eat right, your hard work in the gym will be for nothing.</p><h3 class="article-title">Who is your favorite competitor?</h3><p>My favorite competitor is <a href="http://contest.bodybuilding.com/bio/5107/" target="_blank">Guy Cisternino</a>. Watching his rise and accomplishments helped me stay on track as I followed his workouts and dieting routine. He progressed through the bodybuilding community quickly with his incredible build and massive legs. He's a great motivator and bodybuilder with a great spirit. His insight gave me lots of gains and great results.</p><h3 class="article-title">How did Bodybuilding.com help you reach your goals?</h3><p>I practically live on Bodybuilding.com! I made a <a href="http://bodyspace.bodybuilding.com/">BodySpace</a> account first and viewed the articles for advice and insight. Their amazing <a href="http://www.bodybuilding.com/store/">supplement stacks</a> are priced great and have good reviews. Bodybuilding.com is helpful no matter what you're looking for.</p><h3 class="article-title">JeanPaul's Top 5 Gym Tracks</h3><img src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-music.jpg" width="560" height="132" border="0" class="c19"/><ol class="dpg-list"><li>"Lose Yourself" by Eminem</li>
<li>"Till I collapse" by Eminem</li>
<li>"Crown" by Jay-Z</li>
<li>"Make Me" by Meek Mill</li>
<li>"Trophies" by Drake</li>
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Korab started training at age 15 to enhance his athletic abilities on the soccer field. His dedication made him team MVP. See how he sculpted his body post-high school!</p></div></div><div class="c23" webReader="4.84836065574"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-galambosi-comes-ripped-from-romania.html"><img src="http://www.bodybuilding.com/fun/images/2014/galambosi-gabriel-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="5.96721311475"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-galambosi-comes-ripped-from-romania.html">Teen Amateur Of The Week: Galambosi Comes Ripped From Romania!</a></h4><p style="display: inline;" class="webReader-styled">
Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!</p></div></div><div class="c23" webReader="4.76470588235"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-keiran-built-first-line-strength.html"><img src="http://www.bodybuilding.com/fun/images/2014/keiran-mcbary-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="5.86425339367"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-keiran-built-first-line-strength.html">Teen Amateur Of The Week: Keiran Built First Line Strength!</a></h4><p style="display: inline;" class="webReader-styled">
Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.3770491803"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.58762886598"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html">Teen Amateur Bodybuilder Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html"><img src="images/2013/writer-teen-amateur-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Teen Amateur Of The Week: JeanPaul Larmony Wrestles With Weights!

QHow did your fitness journey begin?

I started playing sports at a young age and exercised in the offseason to stay in shape. I eventually wrestled in high school and it quickly consumed me. I made varsity, most-improved wrestler, and co-captain. I reached my wrestling peak in high school, suffered a severe knee injury, and everything came crashing down.

After coming to my senses, I finally met with an athletic trainer and doctor who delivered news I refused to believe. After fighting through my injury for three months and refusing to sit out, I shattered my patellar tendon in my right knee and slightly tore my ACL. I went through a complex surgery and received news that I might not be able to partake in physical activity again.

After surgery, I was on bed rest for months and missed a school year. Home school was horrible. Being dormant wasn’t for me. The pain was horrible even with the medication and endless physical therapy. I eventually improved after what felt like two lifetimes and was cleared to move again.

I lost lots of weight and my left leg was stronger because I lugged a metal brace around for so long, which made my legs disproportionate. I was disappointed with my physical image and my spirits were low. Until then, I only went to the gym for sport purposes but never tried to build muscle and focus on fitness. I signed up for the gym soon after and became addicted.

What workout regimen delivered the best results?

What nutrition plan fueled your body?

What supplements gave you an edge?

“I enjoyed lifting more than anything and left the gym every day wanting to come back.”

How did your passion for fitness emerge?

After working out regularly, I researched about fitness, stumbled onto bodybuilding, and decided to give it a shot. I enjoyed lifting more than anything and left the gym every day wanting to come back. I wanted to be the best and drilled it into my mind for motivation to keep me going.

What or who motivated you?

I was motivated by Dwayne “The Rock” Johnson when my bodybuilding journey started. His persona taught me to improve my dedication and humbleness. I’m also inspired by CT Fletcher and Mike Rashid. Their lifting style improved my results dramatically and complemented my competitive spirit.

Where did you go for inspiration?

When I felt down, I reminded myself why I started and why it’s important to never give up. My personality helped a lot. Participating in sports helped me stay focused, on task, and trained me to act on instinct. I view bodybuilding the same way.

“I want to help people pursue their fitness dreams as I continue to pursue mine.”

What are your future fitness plans?

I plan to inspire others through what I’ve done and continue to do. I want to help people pursue their fitness dreams as I continue to pursue mine. I haven’t regretted a second of the time I spent working out. I want to enter as many competitions as possible so I can pick up tips and insight from fellow bodybuilders to improve myself.

What is the most important fitness tip?

The most important factor to remember aside from dedication is eating correctly. Eat according to your fitness goals. If you don’t eat right, your hard work in the gym will be for nothing.

Who is your favorite competitor?

My favorite competitor is Guy Cisternino. Watching his rise and accomplishments helped me stay on track as I followed his workouts and dieting routine. He progressed through the bodybuilding community quickly with his incredible build and massive legs. He’s a great motivator and bodybuilder with a great spirit. His insight gave me lots of gains and great results.

How did Bodybuilding.com help you reach your goals?

I practically live on Bodybuilding.com! I made a BodySpace account first and viewed the articles for advice and insight. Their amazing supplement stacks are priced great and have good reviews. Bodybuilding.com is helpful no matter what you’re looking for.

JeanPaul’s Top 5 Gym Tracks

  1. “Lose Yourself” by Eminem
  2. “Till I collapse” by Eminem
  3. “Crown” by Jay-Z
  4. “Make Me” by Meek Mill
  5. “Trophies” by Drake


Recommended For You

Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

Korab started training at age 15 to enhance his athletic abilities on the soccer field. His dedication made him team MVP. See how he sculpted his body post-high school!

Teen Amateur Of The Week: Galambosi Comes Ripped From Romania!

Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!

Teen Amateur Of The Week: Keiran Built First Line Strength!

Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!

About The Author

Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!

Continued: 

Teen Amateur Of The Week: JeanPaul Larmony Wrestles With Weights!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Teen Amateur Of The Week: JeanPaul Larmony Wrestles With Weights!

<div id="DPG" webReader="51.8506666667"><div class="side-bar" webReader="-17.9541984733"><div class="c12"><img src="http://www.bodybuilding.com/fun/images/2014/korab-loga-amateur-vitals.jpg"/></div><h3 class="article-title c13">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/korabloga/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c14"/></a><a href="http://instagram.com/im_da_problem" rel="nofollow" target="_blank" title="Instagram"><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="20" height="20" border="0" class="c15"/></a><p><strong>Name:</strong> Korab Loga<br /><strong>Email:</strong> <a href="mailto:florilloga70@hotmail.com" title="florilloga70@hotmail.com">florilloga70@hot...</a> <strong>Location:</strong> Wolcott, CT<br /><strong>Age:</strong> 19<br /><strong>Height:</strong> 5'9"<br /><strong>Weight:</strong> 168 lbs<br /><strong>Years Bodybuilding:</strong> 2</p></div><p>
<h3 class="article-title">QHow did your fitness<br />journey begin?</h3>
</p><p>I started training for high school basketball at age 15 because I was weaker than most of my peers. I decided to play soccer as a sophomore after a year of solid training. I went on to make varsity and win team MVP that year.</p><p>I continued training until my senior soccer season was over and then decided to take dieting and supplementation more seriously. That's when I started going to the gym to look good and build great aesthetics. I stuck to the basics at first and put on muscle quickly. When people took notice, I became more motivated to hit it harder.</p><p>The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug. That feeling keeps me going every day. The drug of success is seeing results. I never want to stop doing what I do because it will pay off one day and become something great. The journey taught me to handle hardship and make necessary sacrifices.</p><a href="teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-2.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-2sm.jpg" width="560" height="561" border="0"/></a><p>"The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug."</p><h3 class="article-title">What workout regimen delivered the best results?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />4 dropsets of 8 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('decline-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_1.jpg" alt="Decline Bench Press" width="53" height="53"/></a> <a href="javascript:pop('decline-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_2.jpg" alt="Decline Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-barbell-bench-press')">Decline Bench Press</a></strong><br />3 dropsets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('leverage-incline-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/893/Male/t/893_1.jpg" alt="Machine Incline Press" width="53" height="53"/></a> <a href="javascript:pop('leverage-incline-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/893/Male/t/893_2.jpg" alt="Machine Incline Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leverage-incline-chest-press')">Machine Incline Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="c11">
<h5>Superset</h5>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_1.jpg" alt="Incline Dumbbell Pull-Overs" width="53" height="53"/></a> <a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_2.jpg" alt="Incline Dumbbell Pull-Overs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('straight-arm-dumbbell-pullover')">Incline Dumbbell Pull-Overs</a> (shown on flat bench)</strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_1.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_2.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-cable-flye')">Incline Cable Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_1.jpg" alt="Decline Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_2.jpg" alt="Decline Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-dumbbell-flyes')">Decline Cable Flyes</a> (shown with dumbbells)</strong><br />3 sets of 15 reps</span></li>
</ul><h6>Superset</h6><ul><li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pull-Ups</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_1.jpg" alt="Cable Curls" width="53" height="53"/></a> <a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_2.jpg" alt="Cable Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-biceps-cable-curl')">Cable Curls</a></strong><br />3 sets of 12 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="T-Bar Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="T-Bar Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Rows</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dumbbell-alternate-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/t/234_1.jpg" alt="Dumbbell Alternating Curls" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-alternate-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/t/234_2.jpg" alt="Dumbbell Alternating Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-alternate-bicep-curl')">Dumbbell Alternating Curls</a></strong><br />3 sets of 8 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Wide-Grip Lat Pull-Downs" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Wide-Grip Lat Pull-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pull-Downs</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('one-arm-dumbbell-preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/255/Male/t/255_1.jpg" alt="Dumbbell Preacher Curls" width="53" height="53"/></a> <a href="javascript:pop('one-arm-dumbbell-preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/255/Male/t/255_2.jpg" alt="Dumbbell Preacher Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-arm-dumbbell-preacher-curl')">Dumbbell Preacher Curls</a></strong><br />3 sets of 12 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curls" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curls</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Barbell Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Barbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Rows</a></strong><br />3 sets of 8 reps</span></li>
</ul><h6>Superset</h6><ul><li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('handstand-push-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/227/Male/t/227_1.jpg" alt="Handstand Push-Ups" width="53" height="53"/></a> <a href="javascript:pop('handstand-push-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/227/Male/t/227_2.jpg" alt="Handstand Push-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('handstand-push-ups')">Handstand Push-Ups</a></strong><br />3 sets to failure</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_1.jpg" alt="Dips" width="53" height="53"/></a> <a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_2.jpg" alt="Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-triceps-version')">Dips</a></strong><br />3 sets to failure</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-press')">Dumbbell Shoulder Press</a></strong><br />3 dropsets of 8 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('landmine-linear-jammer')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1181/Male/t/1181_1.jpg" alt="Barbell Landmine Press" width="53" height="53"/></a> <a href="javascript:pop('landmine-linear-jammer')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1181/Male/t/1181_2.jpg" alt="Barbell Landmine Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('landmine-linear-jammer')">Barbell Landmine Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('push-ups-close-triceps-position')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/363/Male/t/363_1.jpg" alt="Close-Grip Push-Ups" width="53" height="53"/></a> <a href="javascript:pop('push-ups-close-triceps-position')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/363/Male/t/363_2.jpg" alt="Close-Grip Push-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('push-ups-close-triceps-position')">Close-Grip Push-Ups</a></strong><br />3 sets of 15 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Rows" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Rows</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skull Crushers" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skull Crushers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skull Crushers</a></strong><br />3 sets of 10 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_1.jpg" alt="Dumbbell Shrugs" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_2.jpg" alt="Dumbbell Shrugs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shrug')">Dumbbell Shrugs</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_1.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a> <a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_2.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('tricep-dumbbell-kickback')">Dumbbell Kickbacks</a></strong><br />3 sets of 20 reps</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_1.jpg" alt="Squats" width="53" height="53"/></a> <a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_2.jpg" alt="Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-full-squat')">Squats</a></strong><br />10 sets of 10 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />4 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg" alt="Seated Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg" alt="Seated Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-calf-raise')">Seated Calf Raise</a></strong><br />4 sets of 8 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curls</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_1.jpg" alt="Romanian Deadlift" width="53" height="53"/></a> <a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_2.jpg" alt="Romanian Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('romanian-deadlift')">Romanian Deadlift</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Standing Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Standing Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Standing Calf Raise</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><br /><div class="article-ad" webReader="29.2661691542"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html"><img src="http://www.bodybuilding.com/fun/images/2012/amateur-of-the-week_200x114.jpg" alt="Amateurs Of The Week Main Page" width="200" height="114"/></a><div class="c18" webReader="9.00497512438"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html">Amateurs Of The Week</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!</p></div></div><h3 class="article-title">What nutrition plan fueled your body?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />2 servings</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />2 servings</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-dextrose.jpg" alt="NOW Dextrose" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/dex.html">NOW Dextrose</a></strong><br />70 grams</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/oats.jpg" alt="Oatmeal" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oatmeal</a></strong><br />60 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/banana.jpg" alt="Banana" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9040')">Banana</a></strong><br />100 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/walnuts.jpg" alt="Walnuts" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12155')">Walnuts</a></strong><br />20 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />2 servings</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken Breast" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong><br />8 ounces</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/sweet-potato.jpg" alt="Sweet Potato" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11457')">Sweet Potato</a></strong><br />350 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />100 grams</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/salmon.jpg" alt="Salmon" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15076')">Salmon</a></strong><br />8 ounces</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />100 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/walnuts.jpg" alt="Walnuts" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12155')">Walnuts</a></strong><br />20 grams</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />1 serving</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/cottage-cheese.jpg" alt="Cottage Cheese" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1014')">Cottage Cheese</a></strong><br />1/2 cup</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Casein Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Casein Protein</a></strong><br />2 servings</span></li>
</ul></div><br /><h3 class="article-title">What supplements gave you an edge?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bcaas.jpg" alt="BCAAs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bcaa.html">BCAAs</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/glutamine.jpg" alt="Glutamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glutamine.html">Glutamine</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/creatine.jpg" alt="Creatine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/creatine.html">Creatine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/carnitine.jpg" alt="L-Carnitine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/lcarn.html">L-Carnitine</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bcaas.jpg" alt="BCAAs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bcaa.html">BCAAs</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/glutamine.jpg" alt="Glutamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glutamine.html">Glutamine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/creatine.jpg" alt="Creatine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/creatine.html">Creatine</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/carnitine.jpg" alt="L-Carnitine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/lcarn.html">L-Carnitine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-dextrose.jpg" alt="NOW Dextrose" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/dex.html">NOW Dextrose</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-2.jpg" alt="Fish Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/fish.html">Fish Oil</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/multivitamin.jpg" alt="Multivitamins" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/multi.html">Multivitamins</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-5.jpg" alt="Glucosamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glucos.html">Glucosamine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/flaxseed-oil-capsules.jpg" alt="Flaxseed Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/flax.html">Flaxseed Oil</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/capsules.jpg" alt="ZMA" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/zma.html">ZMA</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Casein Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Casein Protein</a></strong><br /></span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-1.jpg"><img class="float-right c20" src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-1sm.jpg" width="240" height="331" border="0"/></a><p>"I became a new person after training and eating healthy consistently."</p><h3 class="article-title">How did your passion for fitness emerge?</h3><p>Seeing pro fitness models around the world drives me to get better. I always tell myself it will be me if I work as hard as I can every day. It's fascinating seeing the results appear month after month. I became a new person after training and eating healthy consistently. People don't believe it's me sometimes, which is a major accomplishment because it confirms that I changed.</p><h3 class="article-title">What or who motivated you?</h3><p><a href="http://www.bodybuilding.com/fun/greg-plitt.html" target="_blank">Greg Plitt</a> is my primary motivator in the gym and in life. I also look up to fitness models like <a href="http://bodyspace.bodybuilding.com/craigcapurso/" target="_blank">Craig Capurso</a>, <a href="http://bodyspace.bodybuilding.com/stevecook_32/" target="_blank">Steve Cook</a>, and <a href="http://bodyspace.bodybuilding.com/lawrence_ballenger/" target="_blank">Lawrence Ballenger</a>. They will all go down as some of the greatest bodybuilders ever. Hopefully, I will stand next to them on stage or be in a photo shoot with them one day.</p><h3 class="article-title">Where did you go for inspiration?</h3><p>On days when I'm tired and don't want to hit the gym, I always think about people I look up to and ask myself what they would do in my situation. If I still can't find motivation after that, I still go because I know I will regret it later.</p><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-3.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-3sm.jpg" width="250" height="345" border="0" class="float-left c22"/></a><h3 class="article-title">What are your future fitness plans?</h3><p>My future fitness plans are to secure a photo shoot with a fitness magazine. That is my most important goal.</p><h3 class="article-title">What is the most important fitness tip?</h3><p>Fall in love with the journey. Nothing can stop you when the destination outweighs temporary pain and sacrifice.</p><h3 class="article-title">Who is your favorite competitor?</h3><p>I have many favorite competitors, but my favorite is Greg Plitt. I follow Greg's methods in my everyday life. He changed my life forever. I also look up to Craig Capurso because he dominates life.</p><h3 class="article-title">How did Bodybuilding.com help you reach your goals?</h3><p>Bodybuilding.com is a staple of my success. It provides everything I need for <a href="http://www.bodybuilding.com/store/">supplementation</a>, <a href="http://www.bodybuilding.com/exercises/">exercises</a>, and <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Recipes">recipes</a>. Bodybuilding.com has it all.</p><h3 class="article-title">Korab's Top 5 Gym Tracks</h3><img src="http://www.bodybuilding.com/fun/images/2014/korab-loga-amateur-music.jpg" width="560" height="132" border="0" class="c23"/><ol class="dpg-list"><li>"So Cold" by Breaking Benjamin</li>
<li>"Misery Business" by Paramore</li>
<li>"Sorrow" by Flyleaf</li>
<li>"Down With The Sickness" by Disturbed</li>
<li>"Animals" by Martin Garyx</li>
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Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

QHow did your fitness
journey begin?

I started training for high school basketball at age 15 because I was weaker than most of my peers. I decided to play soccer as a sophomore after a year of solid training. I went on to make varsity and win team MVP that year.

I continued training until my senior soccer season was over and then decided to take dieting and supplementation more seriously. That’s when I started going to the gym to look good and build great aesthetics. I stuck to the basics at first and put on muscle quickly. When people took notice, I became more motivated to hit it harder.

The best feeling is when you give it your all in the gym. The natural high can’t be matched by any chemical drug. That feeling keeps me going every day. The drug of success is seeing results. I never want to stop doing what I do because it will pay off one day and become something great. The journey taught me to handle hardship and make necessary sacrifices.

“The best feeling is when you give it your all in the gym. The natural high can’t be matched by any chemical drug.”

What workout regimen delivered the best results?

Superset
Superset

Amateurs Of The Week Main Page

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

What supplements gave you an edge?

“I became a new person after training and eating healthy consistently.”

How did your passion for fitness emerge?

Seeing pro fitness models around the world drives me to get better. I always tell myself it will be me if I work as hard as I can every day. It’s fascinating seeing the results appear month after month. I became a new person after training and eating healthy consistently. People don’t believe it’s me sometimes, which is a major accomplishment because it confirms that I changed.

What or who motivated you?

Greg Plitt is my primary motivator in the gym and in life. I also look up to fitness models like Craig Capurso, Steve Cook, and Lawrence Ballenger. They will all go down as some of the greatest bodybuilders ever. Hopefully, I will stand next to them on stage or be in a photo shoot with them one day.

Where did you go for inspiration?

On days when I’m tired and don’t want to hit the gym, I always think about people I look up to and ask myself what they would do in my situation. If I still can’t find motivation after that, I still go because I know I will regret it later.

What are your future fitness plans?

My future fitness plans are to secure a photo shoot with a fitness magazine. That is my most important goal.

What is the most important fitness tip?

Fall in love with the journey. Nothing can stop you when the destination outweighs temporary pain and sacrifice.

Who is your favorite competitor?

I have many favorite competitors, but my favorite is Greg Plitt. I follow Greg’s methods in my everyday life. He changed my life forever. I also look up to Craig Capurso because he dominates life.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com is a staple of my success. It provides everything I need for supplementation, exercises, and recipes. Bodybuilding.com has it all.

Korab’s Top 5 Gym Tracks

  1. “So Cold” by Breaking Benjamin
  2. “Misery Business” by Paramore
  3. “Sorrow” by Flyleaf
  4. “Down With The Sickness” by Disturbed
  5. “Animals” by Martin Garyx


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About The Author

Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!

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Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

<div id="DPG" webReader="26.7032546267"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-53.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-55.html">Next</a></h5><p>"Do another set!" I heard the familiar voice of Arnold roar across the gym," recalls Dick Tyler in "West Coast Bodybuilding Scene: The Golden Era."</p><p>"For a moment, I thought he was urging Dave [Katz] on. Instead it was aimed at Don Peters on the preacher bench. Don was standing in a pool of sweat. I could see his muscles twitch involuntarily. 'You want to kill me or something?' he asked.</p><p>"'If that's what it takes for you to win Mr. America this year, yes.' He couldn't have made it much plainer than that.</p><p>"'OK, but I have to rest first.'</p><p>"'No,' said Arnold as he turned back to the calf machine for another set ,'you wait too long.'</p><p>"Don shook his head in disbelief and went back to another set of curls."</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day54_graphics-1.jpg" width="560" height="315" border="0" class="c8"/><p>When Arnold spoke, everyone listened. He started out as just another new guy, and ended up the voice in the back of the mind of every lifter who trained alongside him. Hear his voice in today's workout.</p><div id="meal-plan-table"><ul><li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_1.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a> <a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_2.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-barbell-press-behind-neck')">Standing Barbell Press Behind Neck</a></strong><br />10 sets of 4 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Press</a></strong><br />5 sets of 8 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Lateral Raises</a></strong><br />5 sets of 8 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_1.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a> <a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_2.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-dumbbell-upright-row')">Dumbbell Upright Rows</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_1.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_2.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-bent-over-rear-delt-raise')">Bent-Over Rear Delt Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curls</a></strong><br />5 sets of 8 reps then 3 sets of 5 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Concentration Curls" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Concentration Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Concentration Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_1.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_2.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-curl')">Seated Dumbbell Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Bench Press</a></strong><br />8 sets of 8 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdowns</a></strong><br />5 sets of 15 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_1.jpg" alt="Body Tricep Press" width="53" height="53"/></a> <a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_2.jpg" alt="Body Tricep Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('body-tricep-press')">Bodyweight Skullcrushers</a></strong><br />5 sets of 15 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_1.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_2.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')">Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_1.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_2.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')">Reverse Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_1.jpg" alt="Sit-Up" width="53" height="53"/></a> <a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_2.jpg" alt="Sit-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sit-up')">Decline Sit-Ups</a> (shown regular)</strong><br />5 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-53.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-55.html">Next</a></h5><br class="c11"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 54

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“Do another set!” I heard the familiar voice of Arnold roar across the gym,” recalls Dick Tyler in “West Coast Bodybuilding Scene: The Golden Era.”

“For a moment, I thought he was urging Dave [Katz] on. Instead it was aimed at Don Peters on the preacher bench. Don was standing in a pool of sweat. I could see his muscles twitch involuntarily. ‘You want to kill me or something?’ he asked.

“‘If that’s what it takes for you to win Mr. America this year, yes.’ He couldn’t have made it much plainer than that.

“‘OK, but I have to rest first.’

“‘No,’ said Arnold as he turned back to the calf machine for another set ,’you wait too long.’

“Don shook his head in disbelief and went back to another set of curls.”

When Arnold spoke, everyone listened. He started out as just another new guy, and ended up the voice in the back of the mind of every lifter who trained alongside him. Hear his voice in today’s workout.

Previous | Main | Next


About The Author

Check out these awesome articles by some of the best writers in the industry.

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Arnold Schwarzenegger Blueprint Trainer Day 54

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Arnold Schwarzenegger Blueprint Trainer Day 54

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