Teen Amateur Of The Week: Muscle Munsch

Skinny isn't a word associated with this teen anymore. He took advantage of an ideal gym location and stacked 60 pounds of muscle onto his frame. The best part: he's only beginning!

Name: Alex Munsch
E-Mail: 13amunsch@usd489.com
BodySpace: Munsch
Location: Hays, Kansas
Age: 17  Height: 6'3"  Weight: 205 lbs
Years Bodybuilding: 2

Q
How Did Your Fitness Journey Begin?

It all started in eighth grade. I was 6'1", 145 pounds, and was called "the skinny kid." I started because of football and I found it to be a great stress reliever. The gym was close to my school, so every day when school got out I would just walk down to the gym.

As time progressed I was never too serious in the gym. You could say I didn't know what I was doing. I went in there and just did chest and arms exercises and could barely push myself to add more weight.

It's wasn't until I started reading forums and watching videos on Bodybuilding.com that I discovered what to do. At that point in my life, I was halfway through my freshman year and was up too about 167 pounds when I finally started getting serious. Now I work at a gym and am in love with lifting! It is my life! I'm going into my senior year at 205 proud pounds!

What Workout Regimen Delivered The Best Results?
Day 1: Chest/Triceps
  • Incline Bench Press Incline Bench Press

    Incline Bench Press

    4 sets of 6-8 reps
  • Reverse-Grip Bench Press Reverse-Grip Bench Press

    Reverse-Grip Bench Press

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

    Dumbbell Bench Press

    3 sets of 10 reps
  • Wide-Grip Weighted Dips Wide-Grip Weighted Dips

    Wide-Grip Weighted Dips

    4 sets of 6-8 reps
  • Incline Dumbbell Flyes Incline Dumbbell Flyes

    Incline Dumbbell Flyes

    3 sets of 10 reps
  • High Cable Crossovers High Cable Crossovers

    High Cable Crossovers

    3 sets of 12 reps
  • Explosive Push-Ups Explosive Push-Ups

    Explosive Push-Ups

    3 sets to failure
  • Skull Crushers Skull Crushers

    Skull Crushers

    4 sets of 6-8 reps
  • Cable Rope Push-Downs Cable Rope Push-Downs

    Cable Rope Push-Downs

    3 sets of 10 reps
  • Flat-Bar Push-Downs Flat-Bar Push-Downs

    Flat-Bar Push-Downs

    3 sets of 10 reps
  • One-Arm Dumbbell Extensions One-Arm Dumbbell Extensions

    One-Arm Dumbbell Extensions

    3 sets of 10 reps


Day 2: Back/Biceps
  • Deadlift Deadlift

    Deadlift

    3 sets of 10 reps
  • Seated Rowing Machine Seated Rowing Machine

    Seated Rowing Machine

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

    Wide-Grip Pull-Ups

    4 sets of 10 reps
  • V-Bar Lat Pull-Downs V-Bar Lat Pull-Downs

    V-Bar Lat Pull-Downs

    4 sets of 10 reps
  • Dumbbell Pull-Overs Dumbbell Pull-Overs

    Dumbbell Pull-Overs

    3 sets of 15 reps
  • Straight-Bar Biceps Curls Straight-Bar Biceps Curls

    Straight-Bar Biceps Curls

    4 sets of 6-8 reps
  • One-Arm Dumbbell Curls One-Arm Dumbbell Curls

    One-Arm Dumbbell Curls

    3 sets of 10 reps
  • Dumbbell Curls Dumbbell Curls

    Dumbbell Curls

    3 sets of 5 negative reps
  • Concentration Curls Concentration Curls

    Concentration Curls

    3 sets of 12 reps


Day 3: Cardio
  • Stair Stepper Stair Stepper

    Stair Stepper

    15 minutes
  • Treadmill Treadmill

    Treadmill

    30 minutes
Day 4: Legs
  • Squats Squats

    Squats

    4 sets of 10 reps
  • Lunges Lunges

    Lunges

    4 sets of 20 reps
  • High Box Jumps High Box Jumps

    High Box Jumps

    3 sets of 10 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    3 sets of 10 reps
  • Leg Curls Leg Curls

    Leg Curls

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

    Calf Raise Machine

    6 sets of 20 reps
  • Explosive Jump Squats Explosive Jump Squats

    Explosive Jump Squats

    3 sets of 10 reps


Day 5: Shoulders/Traps


Day 6: Cardio
  • Stair Stepper Stair Stepper

    Stair Stepper

    15 minutes
  • Treadmill Treadmill

    Treadmill

    30 minutes
Day 7: Off

What Nutrition Plan Fueled Your Body?
Meal 1
Meal 2
  • Chicken Breast

    Chicken Breast

    2-6 ounces

  • Rice

    Rice

    1 cup

  • Cottage Cheese

    Cottage Cheese

    2 spoonfuls

Meal 3
  • Tuna

    Tuna

    2 cans

  • Wheat Bread

    Wheat Bread

    2 slices

Meal 4
  • Potato

    Potato

    1/2 potato

  • Tuna

    Tuna

    1 can

Meal 5
  • Whey Protein

    Whey Protein

    2 scoops

  • Steak

    Steak

    6 ounces

  • Potato

    Potato

    1 potato

  • Cottage Cheese

    Cottage Cheese

    2 spoonfuls

Meal 6
How Did Your Passion For Fitness Emerge?

Wanting to look better drives me. I am never satisfied and I keep pushing my limits to get where I want to be. I love the sport of bodybuilding! Not only do you get out what you put in, but I truly believe it teaches you very good life lessons.

For example, I think it teaches you how too work hard and follow through with what you start. It teaches us how to be more disciplined and it is a major stress reliever. Personally, it raises my confidence and helps me look forward to my day. It has helped me turn into the person I am today and I love bodybuilding for those many reasons.

caption
What/Who Motivated You To Be A Fitness Guru?

I want to be a fitness model/bodybuilder one day. I will never give up until I get there. There is also a lot more motivation, such as my family, friends and the fire and drive to be successful!

Where Did You Go For Inspiration?

I watched motivation videos on YouTube and read magizines about many different professional bodybuilders, which gave me the drive too push through.

What Are Your Future Fitness Plans?

One day, I want to be a fitness model/bodybuilder and I plan on entering many competitions in the near future.

What Is The Most Important Fitness Tip?

Good things take time. Nothing happens overnight. Hard work and dedication go a long way. Never give up! Lift life!

Who Is Your Favorite Competitor?

Kai Greene is my favorite because of the fact that he came from nothing and truly showed me that I have no excuse to not get where he is someday.

How Did Bodybuilding.com Help You Reach Your Goals?

The Bodybuilding.com forums and video trainers helped me understand my body and what I need to do to reach my goals. I learned everything from Bodybulding.com and couldn't have gone this far without Bodybuilding.com!