- Name: Sean Royer
- E-mail: email@example.com
- Age: 40
- Where: Chicago, IL
- Height: 5' 8 1/2"
- Weight: 191 lbs
- Years Bodybuilding :5
- Favorite Bodypart: Calves/Triceps/Abs
- Favorite Exercise: Bent Over T-Bar Rows, Squats, Incline Dumbbell Press
- Favorite Supplements: Optimum Nutrition and American Bodybuilding
How Did You Get Started?
I began working out back in high school, training for football. Our strength and conditioning coach was a competitive power lifter, he was strict and a stickler on form. The discipline of weightlifting transferred over to college football where I continued to workout on a regular basis.
Upon the completion of college football, I remained active in the weight room and had visions of bodybuilding. Time passed and eventually in 2007 a friend of mine competed and it got me motivated to try it for myself. I changed the way I trained and began to focus on more individual muscle groups. This focus and direction has made me train hard ever since.
What Workout Plan Worked Best For You?
More in depth information on my favorite exercises:
Bent Over T-Bar Rows: This is my first choice because the body has to be stabilized with the lower legs. The action of the exercise in the pulling fashion works the entire back and a squeeze at the top can cause the upper traps to fire. I have found great success with this move as a mass builder, and for sculpting the Christmas Tree in the lower back.
Squats: The overall leg worker. Depending on how you tend to stand in the rack, or in a Smith machine, the isolation is incredible. From quads to glutes and forceful hamstring contraction, this one gets it all. Fantastic for a complete leg exercise, and a favorite of mine.
Incline Dumbbell Press: This exercise can really work that upper portion of the pectorals major. The angle of the bench can be changed with each set.
- Incline Press: 6 sets of 20, 15, 12, 12, 12, 12 reps
- Pullovers: 4 sets of 15, 10, 8, 8 reps
- Incline Flyes: 4 sets of 15, 12, 10, 10 reps
- Cable Flyes: 4 sets of 15, 12, 12, 12 reps
- Dumbbell Press: 4 sets of 15, 10, 10, 10 reps
- Bent Over T-Bar Row: 5 sets of 15, 12, 12, 10, 10 reps
- Sissy Squats: 4 sets of 20 reps
- Smith Machine Squats: 6 sets of 15, 12, 10, 10, 10, 10 reps
Lunges: 4 sets of 15, 15, 10, 10 reps
Leg Curl: 4 sets of 15, 15, 10, 10 reps
- Leg Extension: 5 sets of 15, 15, 15, 10, 10 reps, 1 drop set of 10 reps
- Stiff Legged Deadlift: 5 sets of 15, 15, 15, 10, 10 reps, 1 drop set of 10 reps
- Calves Raises: 3 sets of 15 reps
- Triceps Pushdowns: 4 sets of 20, 15, 10, 10 reps
- Skull Crushers: 4 sets of 15, 15, 10, 10 reps
- Behind Neck Dumbbell Extension: 4 sets of 15, 12, 12, 12 reps
- Triceps V-Bar Pushdown: 5 sets of 15, 12, 12, 8, 8 reps
- Barbell Biceps Curls: 4 sets of 12 reps
- Dumbbell Preacher Curls: 4 sets of 15, 12, 10, 6 reps
- Hammer Curls: 3 sets of 15 reps
- Standing Biceps Curls: 7 sets of 12 reps
- Barbell Bent Over Rows or Bent Over T-Bar Rows: 4 sets of 15, 12, 12, 12 reps
- Seated Low Rows: 5 sets of 15, 12, 12, 12, 12 reps
- Dumbbell Pullovers: 4 sets of 12, 10, 8, 8 reps
- Wide Grip Pulldowns: 4 sets of 15, 12, 12, 12 reps
- Dumbbell Incline Press: 4 sets of 12, 10, 10, 10 reps
- Shoulder Press: 4 sets of 20, 16, 10, 10 reps, 1 set to failure
- Dumbbell Shrugs: 4 sets of 20 reps
- Lateral Deltoid: 4 sets of 15, 12, 10, 8 reps, 1 set of 1 static hold
- Cable Shrugs: 4 sets of 20, 15, 12, 10 reps
- Rear Deltoid: 3 sets of 12 reps
This program is what I call a 3/1, 2/1. Three days of weights one day cardio, followed by two days of weights and one day cardio.
What Nutrition Plan Has Worked Best For You?
What Supplements Have Given You The Greatest Gains?
My greatest gains have been due to a wide variety of supplements. It is based upon Optimum Nutrition's L-Glutamine (3-5 grams two times per day) and ON BCAA's (3-4 grams two times per day) which are the most essential components of my daily intake.
I also take ON Fish Oils (5 grams per day) and ON Opti-Men (three tablets in the evening before bed) as well as ON Glucosamine Super Strength (two capsules before bed). My protein staple product is ON Hydrowhey (two scoops two times per day) because of its purity and the ability of the protein to be quickly absorbed.
- Optimum Nutrition Platinum Hydrowhey: 2 scoops
- Optimum Nutrition L-Glutamine Powder: 4g
- Optimum Nutrition BCAA 5000 Powder: 3g
- Optimum Nutrition Pro Complex: 2 scoops
- Optimum Nutrition Opti-Men: 3 tabs
- Optimum Nutrition Glucosamine Super Strength: 2 caps
Why do you love Bodybuilding?
Exercise to me is both a mental and physical challenge. I like to develop workout programs and balance the nutritional components. The physical challenges are a great way to relieve stress, and it is always rewarding to push yourself. I have been so fortunate to meet so many incredible athletes along this pathway from beginners to the top level IFBB Pros, both men and women.
What Motivates You To Follow A Healthy Lifestyle?
I believe that motivation comes from deep within. We all just have to find out how to tap into that motivation. For everyone that is different, for me it is Family, Friends, Love and Team. I find myself driven and challenged on a daily basis to become something more, something better. This self challenge has allowed me to push harder and harder to achieve my goals.
What Made You Want To Achieve Your Goals?
There are instances in life where you are doubted, or questioned, and this can cause a reaction. The choice is yours, will this be a positive or negative reaction. I choose to take a negative and turn it into a positive. This fuels my fire and drives me deep into focus and concentration. I lock onto what I am aiming for, and then take the proper steps to make sure I have done all I can to achieve my goal.
What Are Your Future Bodybuilding Plans?
I am truly blessed to be a part of Team ON/ABB. They have sponsored me since 2008, and have been an amazing group to work with. I plan to stay with my Team and compete in bodybuilding at the national level.
What One Tip Would You Give Other Bodybuilders?
Don't give up! Why? Because that is the easiest thing to do, anyone can give up, work through the difficult times and the results will be worth it.
Who Are Your Favorite Bodybuilders?
I have always been a fan of Tom Platz, the leg development was absolutely incredible. His work ethic was like an unstoppable freight train. Branch Warren has been a favorite of mine and he continues to improve with size and definition. My personal coach Michael Liberatore, who will be entering his third year on the IFBB Pro Tour. He has incredible genetics and is constantly finding ways to push himself.
What Features Do You Use On Bodybuilding.com?
I enjoy the diversity of the site and specifically how I can tailor my BodySpace to track my body changes over time. I like the SuperSite and the fact that I can get to check out training articles, and videos. This can be so helpful when working to address a weak body part or the need to change up a training technique.