- Name: Alexander Lueth
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Washington
- Height: 5'11"
- Weight: 172 Lbs
- Years Bodybuilding :2
- Favorite Bodypart: Biceps
- Favorite Exercise: Barbell Curls
- Favorite Supplements: Optimum 100% Whey Protein, Optimum Glutamine Powder, Gaspari Nu
How Did You Get Started?
I started rowing in high school when I was 15. For three years I underwent some intense training to compete at a national level. When I graduated high school I began studying at Western Washington University where I continued to weight train intensely.
After working out for months, I slowly became exposed to the sport of bodybuilding (with a little help from the movie Pumping Iron).
What Workout Plan Worked Best For You?
My training routine (a three day split):
- Monday: Chest and Back
- Tuesday: Shoulders, Biceps and Triceps
- Wednesday: Legs and Traps
- Thursday: Chest and Back
- Friday: Shoulders, Biceps and Triceps
- Saturday: Legs and Traps
- Sunday: Off
When I go to the gym, I usually only know what muscle groups I want to work that day. I always try to change up my workouts, so I never have a set order of lifts.
For example: if I work my chest on Monday and I lift with dumbells, then on Thursday the second time I work chest, I lift with barbells.
I don't have a specific number of sets or reps planned out, but on average I hit about four sets of any lift, and vary the reps depending on weight. I spend an average of 2 hours everyday weight training and I only do cardio 1-2 times a week.
This is what the first three days of my split might look like:
- Incline Dumbbell Presses
- Dumbbell Flat Bench Presses
- Decline Dumbbell Presses
- Incline Dumbbell Flys
- Standing Cable Crossovers
- Wide-Grip Chins to the Front
- Close Grip Chins
- Behind the Neck Lat Pulldowns
- Bent-Over Barbell Rows
- T-Bar Rows
- One-Arm Cable Rows
- Arnold Presses
- Military Press
- Clean and Press
- One-Arm Cross Cable Laterals
- Seated Bent-Over Dumbell Laterals
- Lying Side Laterals
Quadriceps & Hamstrings:
What Nutrition Plan Has Worked Best For You?
I eat clean! Nutrition is as important as my time spent in the gym, so I try to complement my workouts by extremely eating clean (i.e. foods with low fat and sugar content, etc.). I usually have about 5-6 meals a day.
What Supplements Have Given You The Greatest Gains?
When I first started out I saw some great gains with NO products like NO-Xplode and SuperPump250. I still take them, but now I believe my best results come from consistent nutrition. Supplements like Optimum 100% Whey Protein, and HiProtein bars help insure that I am getting enough protein.
Why do you love Bodybuilding?
I love bodybuilding because it is a sport of discipline and hard work. It feels great to live a healthy lift style and know that you have gone through a lot to achieve something great.
What Are Your Future Bodybuilding Plans?
I'm going to compete in the 2008 Washington State Ironman as a junior. After that, I would like to a little modeling. I'm going to continue to lift!
What One Tip Would You Give Other Bodybuilders?
Establish realistic goals, achieve them, and enjoy the results!
Who Are Your Favorite Bodybuilders?