Teen Amateur Of The Week: Michael Ardeno

As Michael grappled with his lack of strength, bodybuilding entered into his life! See how his physique blossomed!

Name: Michael Ardeno
E-Mail: michaelardeno@gmail.com
BodySpace: ardeno118
Age: 19  Height: 5'6"  Weight: 150 lbs
Location: Washington, Pennsylvania
Years Competing: 2

Q
How Did You Get Started?

Throughout my whole childhood, I was a wrestler. I was a good wrestler with speed and technique. The only thing I lacked was strength. After my junior year I decided to join a gym. My uncle hooked me up with a workout routine and the two of us began to lift together.

After the first month, I saw huge results. I became addicted! I was amazed how I was able to transform my body. I started to become more interested in bodybuilding and started educating myself with books or the Internet. I wanted to have the best body.

By this point, bodybuilding became my passion. Flex Lewis was my inspiration at the time. I wanted to have a body just like him. Bodybuilding has helped me in so many ways. I don't know what I would do without it, getting started was the best thing I ever did.

What Workout Plan Worked Best For You?
Day 1: Shoulders
  • Dumbbell Shoulder Press Dumbbell Shoulder Press

    Dumbbell Shoulder Press

    3 sets of 10 reps
  • Military Press Military Press

    Military Press

    3 sets of 10 reps
  • Shrugs Shrugs

    Shrugs

    3 sets to failure
  • Tea CupsTea CupsTea Cups Tea Cups

    Tea Cups

    2 sets of 15 reps
  • Dumbbell Shrugs Dumbbell Shrugs

    Dumbbell Shrugs

    2 sets of 15 reps
  • Behind The Back Shrugs Behind The Back Shrugs

    Behind The Back Shrugs

    3 sets to failure


Day 2: Legs/Abs
  • Squats Squats

    Squats

    5 sets of 8-10 reps
  • Front Squats Front Squats

    Front Squats

    3 sets of 8-10 reps
  • Straight Leg Deadlift Straight Leg Deadlift

    Straight Leg Deadlift

    3 sets of 10 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    3 sets of 10 reps
  • Standing Calf Raise Standing Calf Raise

    Standing Calf Raise

    3 sets of 10 reps
  • Reverse Crunch Reverse Crunch

    Reverse Crunch

    3 sets of 10 reps
  • Weighted Decline Sit-Ups Weighted Decline Sit-Ups

    Weighted Decline Sit-Ups

    3 sets of 10 reps


Day 3: Biceps/Triceps
  • Barbell Curls Barbell Curls

    Barbell Curls

    2 sets of 10 reps
  • Reverse-Grip Bench Press Reverse-Grip Bench Press

    Reverse-Grip Bench Press

    3 sets of 10 reps
  • Barbell Curls Barbell Curls

    Barbell Curls

    3 sets of 10 reps
  • Close-Grip Bench Press Close-Grip Bench Press

    Close-Grip Bench Press

    3 sets of 10 reps
  • Plate Curls Plate Curls

    Plate Curls

    3 sets of 10 reps
  • Triceps Push-Downs Triceps Push-Downs

    Triceps Push-Downs

    3 sets of 10 reps
  • Reverse-Grip Triceps Push-Downs Reverse-Grip Triceps Push-Downs

    Reverse-Grip Triceps Push-Downs

    3 sets of 10 reps
  • Hammer Curls Hammer Curls

    Hammer Curls

    3 sets of 10 reps
  • Dips Dips

    Dips

    3 sets to failure


Day 4: Cardio/Abs
  • Cardio Cardio

    Cardio

    30 minutes Cardio Options:
    Treadmill, Outdoor Jog, Bike or Jumping Rope
  • Leg Ups Leg Ups

    Leg Ups

    3 sets of 15 reps
  • Upside Down Hanging Crunches Upside Down Hanging Crunches

    Upside Down Hanging Crunches

    3 sets of 10-12 reps


Day 5: Off

Day 6: Chest/Abs
  • Incline Bench Press Incline Bench Press

    Incline Bench Press

    5 sets of 6-10 reps
  • Wide-Grip Bench Press To Neck Wide-Grip Bench Press To Neck

    Wide-Grip Bench Press To Neck (shown with medium grip)

    3 sets of 15 reps
  • Decline Bench Press Decline Bench Press

    Decline Bench Press

    3 sets of 10 reps
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    4 sets of 10 reps
  • Pec Deck Pec Deck

    Pec Deck

    3 sets of 10 reps
  • Oblique Crunches Oblique Crunches

    Oblique Crunches

    3 sets of 20 reps
  • Jackknives Jackknives

    Jackknives

    3 sets of 10 reps


Day 7: Back
  • Deadlift Deadlift

    Deadlift

    5 sets of 4-8 reps
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    2 sets of 10 reps
  • Cable Rows Cable Rows

    Cable Rows

    3 sets of 10 reps
  • Lat Pull-Downs Lat Pull-Downs

    Lat Pull-Downs

    3 sets of 10 reps
  • Pull-Overs Pull-Overs

    Pull-Overs

    3 sets of 10 reps
  • Wide-Grip Pull-Ups Wide-Grip Pull-Ups

    Wide-Grip Pull-Ups

    6 sets to failure

What Nutrition Plan Has Worked Best For You?
Meal 1: Breakfast
Meal 2: Lunch
  • Chicken Breast

    Chicken Breast

    6 ounces

  • White Rice

    White Rice

    1 cup

Meal 3: Post Workout
Meal 4: Mid Afternoon
Meal 5: Dinner
  • Lean Steak

    Lean Steak

    8 ounces

  • Corn

    Corn

    1 cup

  • Baked Potato

    Baked Potato

    1 potato lightly buttered

Meal 6: Before Bed
What Supplements Have Given You The Greatest Gains?
With Breakfast
Pre-Workout
Post Workout & Before Bed
Why Do You Love Fitness/Bodybuilding?

Bodybuilding is a sport that gives back everything you put into it. I love the feeling of looking at myself and seeing how my hard work has paid off. If you don't put 100 percent into it, it will show. It has helped me with so many things in life. I'm able to go to the gym, get away and turn any negative energy I have into positive energy. I love everything about bodybuilding!

What Motivates You To Follow A Healthy Lifestyle?

My mom and dad are huge motivators for me. They have done so much for me through my life. I think about how great it will be to become successful and be able to pay them back for everything they have done for me. If it wasn't for them, none of this would be possible.

What Made You Want To Achieve Your Goals?

I try to be different and separate myself from my peers as much as possible. Bodybuilding has been a way for me to separate myself.

What Are Your Future Fitness/Bodybuilding Plans?

My future plans are to put everything in God's hands. All I'm going to do is continue to give it everything I have and strive for excellence.

What One Tip Would You Give Other Fitness Competitors?

One tip I would give is to always be yourself. Don't ever let others bring you down. You're going to deal with a lot of negative criticism; use that to motivate you.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

I like Flex Lewis, I always wanted to look like him; because we are both short.

What Features Do You Use On Bodybuilding.com?

I use the Forum the most.