Teen Amateur Of The Week: Portuguese Power Plan
Q
How Did Your Fitness Journey Begin?
My passion for bodybuilding began when I signed up at SuperGym. At age 16, my cousin encouraged me to start weight training and I followed his lead. I joined the gym of a great Portuguese bodybuilder named Pedro Andrade. That was the beginning of my amazing adventure.
Now, at age 19, my goal is to achieve the best physique and shape to compete in the Portuguese Juniors Championship in April. I'm doing my best, training hard, and working relentlessly to find a sponsor and compete abroad.
David Araújo - Back Workout
What Workout Regimen Delivered the Best Results?
Day 1: Shoulders/Traps/Calves
Lateral Raise
4 sets of 6 reps
Dumbbell Press
3 sets of 15 reps
Machine Shoulder Press
5 sets of 8 reps
Bent-Over Rear Delt Raise
3 sets of 15 reps
Cable Lateral Raise
4 sets of 5 reps
Smith Machine Shrugs
3 sets of 12 reps
Seated Calf Raise
3 sets of 15 reps
Standing Calf Raise
3 sets of 15 reps
Day 2: Arms/Abs
Cable Curls
3 sets of 12 reps
EZ-Bar Preacher Curls
4 sets of 8 reps
Dumbbell Preacher Curls
4 sets of 8 reps
Machine Curls
3 sets of 6 reps
Triceps Push-Downs
4 sets of 10 reps
Kickbacks
3 sets of 15 reps
Rope Curls
3 sets of 12 reps
V-Grip Push-Downs
3 sets of 10 reps
Rope Crunches
4 sets of 15 reps
Ball Crunches
3 sets of 10 reps
Day 3: Chest/Triceps
Flyes
2 warm-up sets of 15 reps
Incline Press
4 sets of 12 reps
Dumbbell Bench Press
5 sets of 15 reps
Pec Decks
4 sets of 15 reps-
Triceps Press-Downs
4 sets of 8 reps
Day 4: Off
Day 5: Back/Biceps
Straight-Arm Pull-Downs
4 sets of 10 reps
Wide-Grip Pull-Downs
4 sets of 15 reps
Single-Arm Low Pulley Rows
4 sets of 15 reps
Wide-Grip Seated Rows
5 sets of 10 reps
Seated Dumbbell Curls
5 sets of 10 reps
EZ-Bar Curls
4 sets of 15 reps
Day 6: Off
Day 7: Legs/Calves
Leg Extensions
4 sets of 10 reps
Hack Squats
4 sets of 12 reps
Dumbbell Walking Lunges
3 sets of 20 reps
Seated Leg Curls
3 sets of 15 reps
Leg Press
5 sets of 10 reps-
Standing Calf Raise
3 sets of 15 reps -
Seated Calf Raise
3 sets of 15 reps (per leg)
What Nutrition Plan Fueled Your Body?
Meal 1
Egg Whites
6 whitesEggs
2 eggs
Oats
1 cup
Banana
1 banana
Meal 2
Lean Ground Beef
7 ouncesOatmeal
1 cup
Flaxseed Oil
1 tablespoon
Meal 3
Chicken Breast
6 ounces
White Rice
1 cup
Natural Peanut Butter
1 tablespoon
Meal 4: Pre-Workout
Whey Protein
40 grams
Meal 5: Post-Workout
Whey Protein
40 grams
GENR8 Vitargo S2
1 scoop
Meal 6
Lean Ground Beef
7 ounces
Potato
8 ounces
Coconut Oil
1 tablespoon
Meal 7
Whey Protein
40 gramsOatmeal
1 cup
What Supplements Gave You an Edge?
How Did Your Passion for Fitness Emerge?
Bodybuilding is my passion. It allows me to show my worth through sacrifice and determination. Bodybuilding provides a constant measuring stick, makes me stronger, and helps me develop a powerful mind.
What/Who Motivated You to Be a Fitness Guru?
I love to progress. The evolution your body goes through because of consistent hard work is amazing.
Where Did You Go For Inspiration?
I formed a great support system with my coaches, Filipe Correia and Pedro Andrade, my parents, my brother, my best friend, Gonçalo Lapas, and my lovely girlfriend. Most of all, I love to compete and advance my physique and mind.
What Are Your Future Fitness Plans?
I'm preparing to compete in April at the IFBB Portugal Junior Championship. After that, I want to compete abroad. I'm working hard to find a sponsor and get better every day.
What Is The Most Important Fitness Tip?
Eat lots of healthy foods and your body will be thankful.
Who Is Your Favorite Competitor?
I've always been a huge fan of Arnold Schwarzenegger, partly due to watching his movies with my father. He's inspiring. He accomplished anything he set his mind to. I'm also a big fan of Cody Lewis. He's a true beast and an inspiration to me.
How Did Bodybuilding.com Help You Reach Your Goals?
I use lots of the features on Bodybuilding.com. I like to study the latest articles pertaining tonutrition, weight loss, and muscle growth. Bodybuilding.com has everything you need to stay motivated and build a powerful physique. I give many thanks to Bodybuilding.com for creating a great website for bodybuilders.
Thanks for sharing your reviews on prohormone. I was looking for information on body building supplement and finally I found this post.
ReplyDeleteThank you Gloria Lawernce for following my work. Best regards from Portugal.
ReplyDelete