How Did You Get Started?

My brother got me into the gym when I was 16. I was into martial arts back then (I am a tae-kwon-do black belt), and I was trying to gain strength. I was very athletic, very agile and flexible but only 132 lbs!

When I first started, not only did I lift weights, but I also ran, biked, and did many other activities. Then, I discovered that I needed to rest more (and eat better and more) if I wanted to get bigger and stronger. So, that was when the results started to appear.

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Augusto César Perugini.

What Workout Plan Worked Best For You?

After many years of training I have to say that the workout plan I am doing right now is helping me a lot. I change my workout plan if my body asks for it (pay attention and your body will let you know when is the time. Sounds crazy, but it is true!).

Monday: Legs
• Barbell Squat: 4 x 8-10
• Leg Press: 4 x 10
• Dumbbell Lunges: 4 x 10
• Stiff Legged Deadlift: 4 x 15
• Lying Leg Curls: 4 x 12
• Standing Calf Raise: 4 x 15
• Seated Calf Raise: 4 x 15

Click Here For A Printable Log Of Monday: Legs.

Tuesday: Chest & Biceps

• Incline Bench Press: 4 x 10
• Incline Dumbbell Flyes: 4 x 10
• Decline Barbell Press: 4 x 10
• Cable Crossover: 4 x 12
• Chin-Ups: 3 x 10
• EZ-Bar Curls: 3 x 10-12
• One Arm Dumbbell Preacher Curl: 3 x 10-12
• Crunches: 4 x 25 Superset With
• Hanging Leg Raises: 4 x 25

Click Here For A Printable Log Of Tuesday: Chest & Biceps.

Wednesday: Rest

Thursday: Back, Triceps & Calves

• Lat Pulldowns: 4 x 10
• Seated Cable Row: 4 x 10
• Pullups: 4 x 10
• Reverse Grip Barbell Row: 4 x 8-10
• Hyperextensions: 4 x 15
• One Arm Cable Extensions: 4 x 15
• Seated Dumbbell Extensions: 4 x 10-15
• Decline Skullcrushers: 4 x 10-15
• Standing Calf Raise: 4 x 15
• Seated Calf Raise: 4 x 15

Click Here For A Printable Log Of Thursday: Back, Triceps & Calves.

Friday: Rest

Saturday: Shoulders

• Shoulder Press: 4 x 8-10
• Lateral Dumbbell Raises: 4 x 15
• Rear Delt Raise: 4 x 10-15
• Barbell Shrugs: 4 x 10
• Lying Leg Raises: 4 x 25 Superset With
• Decline Crunches: 4 x 25

Click Here For A Printable Log Of Saturday: Shoulders.

Sometimes I like to go really heavy and do 6, 4 or even 1 rep on basic exercises. I also like forced reps, supersets, giant sets and drop sets when appropriate.

	Giant Sets: Giant sets are similar to super sets with the exception that you perform three or more exercises back to back to back with little rest.

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Augusto César Perugini.

What Nutrition Plan Has Worked Best For You?

Meal 1:
• 1 Banana
• 1 Grapefruit
• Oatmeal
• 10 Almonds
• 1 Cup Of Coffee
• 6 Slices Of Wheat Bread

Meal 2:

• 1 Apple
• Sweet Potato
• Fish

Meal 3:

• Brown Rice
• Red Meat

Meal 4:

• Sweet Potato
• Chicken Breast

Meal 5:

• 3 Slices Of Wheat Bread
• Brown Rice

Meal 6:

• Sweet Potato
• Chicken Breast

Meal 7:

• Brown Rice
• Fish

Meal 8:

• Brown Rice
• Chicken Breast
• Vegetables

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Augusto César Perugini.

What Supplements Have Given You The Greatest Gains?

• Creatine
• Nitric Oxide
• Vitamin C
• Vitamin E
• Vitamin B
• Calcium
• Shark Cartilage

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Augusto César Perugini.

Why do you love Bodybuilding?

It makes me a better person, not perfect, but better. I'm always trying to improve on every single area of life. I feel bodybuilding in a very spiritual way. You need to have a strong spirit in order to create a strong body.

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Augusto César Perugini.

What Are Your Future Bodybuilding Plans?

No particular contests ahead. I had a great year in 2007 winning 4 major IFBB contests in a row. Right now I am working a lot doing personal training and accounting, but in perfect shape (4 weeks dieting and I am ready to hit the stage).

What One Tip Would You Give Other Bodybuilders?

Stay away from negative people. Do what your hearts tell you to do. Just remember, there is nothing you can't be, do or have!

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Augusto César Perugini.

Who Are Your Favorite Bodybuilders?

Just one. Dorian Yates. He feels bodybuilding in the same way I do. Few words and lots of hard work, honesty and passion.

More Bodybuilder Profiles:

:: Current Amateur Of The Week.
:: Other Previous Amateurs Of The Week.
:: Teen Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.

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