Teen Bodybuilder of the Week: Sam Franklin

Teen Bodybuilder of the Week: Sam Franklin! - Pics and info and more!

How Did You Get Started?

I started working out because I was sick of being smaller than all my friends, I only weighed 83 lbs. my freshmen year. I realized that I was pretty strong for my weight and I enjoyed going to the gym and getting results.

What Workout Plan Worked Best For You?

Arrow Sample Workout Plan:

    Monday: chest and triceps
    Tuesday: back and biceps
    Wednesday: shoulders and traps
    Thursday: legs, abs, cardio
    Friday: chest and triceps
    Saturday and Sunday: rest

print Click Here For A Printable Log Of Monday.

Tuesday - Back & Biceps
Pullups - 4x8
Rows - 4x8
Lat pulldowns - 4x7
Hammer curls - 4x7
Bent-over rows - 4x7
Deadlifts - 3x3 Heavy

print Click Here For A Printable Log Of Tuesday.

Wednesday - Shoulders
Push press - 5x5 pyramid style
Military press - 3x5
Military press behind head - 3x5
Dumbbell shoulder press - 4x7
Sideways flyes - 3x8
Front flyes - 3x8
Diagonal flyes - 2x8
Rotators - 3x10

print Click Here For A Printable Log Of Wednesday.

Thursday- Legs, Abs, & Cardio
Front Squats - 5x5 pyramid style
Russian Twist - 3x20
Back squats - 4x5
Decline sit-ups - 4x20
Calve raises - 3x15
Leg Press - 3x7
Leg raises - 3x15
Treadmill - 15 min.

print Click Here For A Printable Log Of Thursday.

Friday - Chest and Triceps
Bench press - 5x5 pyramid style
Incline bench - 3x5
Flyes - 4x7
Weighted dips - 4x8
Pulldowns - 6x8

print Click Here For A Printable Log Of Friday.

I always try to change it up if I'm not getting sore.


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What Nutrition Plan Has Worked Best For You?

I don't like to follow strict nutrition plans but I always watch what I eat. for the most part I stay away from junk food and try to eat balanced meals, and of course a lot of protein.

Arrow Nutrition Plan:

    Breakfast- Cereal or egg whites, orange juice, multivitamin
    Lunch- Turkey sandwich, some fruit, granola bar, water
    After Workout- Protein bar, other protein source, water
    Dinner- Pasta or some protein source, salad, water NO FAST FOOD

What Supplements Have Given You The Greatest Gains?

It has always been difficult for me to gain weight. Besides food, protein bars and Muscle Milk are the only supplements I have used to gain weight and they worked fairly well.

Why do you love Bodybuilding?

I love bodybuilding because of the results, the discipline it requires - I just really enjoy working out!


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What Are Your Future Bodybuilding Plans?

My future bodybuilding plans aren't very extensive although I do plan to be on my school's varsity weightlifting team.

What One Tip Would You Give Other Bodybuilders?

Tips I would give other bodybuilders: stay natural, push yourself, and be smart.

Who Are Your Favorite Bodybuilders?

My favorite bodybuilder is Arnold Schwarzenegger.