After the heavy sets for a given body part are complete I will randomly select a fourth exercise which I will do FST-7 (7 sets in a row of 1 exercise with only 30 seconds rest with moderate to heavy weight) for 8-12 reps per set. I journal everything I do. I believe beating the journal entry from last week is the key to growth and making gains every single workout. I'm always evolving.

I do a 5-6 day split generally. Cardio is in the AM on an empty stomach if prepping, post workout in the off season. Generally I will use the treadmill at a 10%-15% incline at 2.0-3.5 mph.

• Reverse Grip Barbell Rows: 3 warm-up add sets of 15, 10, 5 reps, 4 sets of 4-6 reps
• Deadlifts: 3 sets of 4-6 reps
• Close Grip V-Bar Cable Pulldowns: 3 sets of 4-6 reps
• Wide Grip Straight Bar Cable Rows: 7 FST-7 sets of 8-12 reps
• Barbell Shrugs: 3 sets of 4-6 reps

• Incline Barbell Press: 3 warm-up add sets of 15, 10, 5 reps, 3 sets of 4-6 reps
• Flat Dumbbell Press: 3 sets 4-6 reps
• Weighted Dips - Chest Version: 2 sets of 4-6 reps
• Cable Crossovers: 7 FST-7 sets of 8-12 reps

• Leg Extensions: 2 sets of 10 reps
• Leg Press: 3 warm-up add sets of 15, 10, 5 reps, 3 sets of 4-6 reps
• Barbell Squats: 3 sets of 4-6 reps
• Smith Machine Squats: 7 FST-7 sets of 8-12 reps
• Lying Leg Curls: 3 sets of 4-6 reps
• Stiff Leg Deadlifts: 3 sets of 4-6 reps
• Seated Leg Curls: 7 FST-7 sets of 8-12 reps
• Calf/Toe Presses On Leg Press: 3 sets of 6-8 reps
• Seated Calf Raise: 7 FST-7 sets of 8-12 reps

• Seated Barbell Press: 3 warm-up add sets of 15, 10, 5 reps, 3 sets of 4-6 reps
• Seated Dumbbell Presses: 2 sets of 4-6 reps
• Standing Side Lateral Dumbbell Raise: 3 sets of 4-6 reps
• Bent Over Rear Lateral Dumbbell Raise: 3 sets of 4-6 reps
• Reverse Flyes: 7 FST-7 sets of 8-12 reps

• Barbell Curls: 3 warm-up add sets of 15, 10, 5 reps, 2 sets of 4-6 reps
• Close Grip Bench Press: 3 warm-up add sets of 15, 10, 5 reps, 2 sets of 4-6 reps
• Standing Alternate Dumbbell Curls: 2 sets of 4-6 reps
• Lying Behind The Head French Press: 2 sets of 4-6 reps
• Hammer Curls: 2 sets of 4-6 reps
• Cable Pressdowns: 2 sets of 4-6 reps
• Preacher Curls: 7 FST-7 sets of 8-12 reps
• Cable Pressdowns With Rope: 7 FST-7 sets of 8-12 reps

• 2 cups oats with Splenda
• 1 piece fruit
• 10 egg whites

• 10 oz chicken
• 10 oz sweet potato
• 1 cucumber

• 10 oz ground turkey
• 2 cups brown rice
• 1 cup broccoli

• 10 oz lean beef
• 1 1/2 cups white rice
• 1 cucumber

• 8 oz chicken breast
• 8 oz red potato

• 10 oz tilapia
• Large green salad
• 2 cups asparagus

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Johnnie Peters

• USPlabs Pink Magic: 2 caps
• Nutrex Vitrix: 3 caps

• Controlled Labs White Flood: 2 scoops

• Dymatize Elite Whey Protein Isolate: 2 scoops
• Dymatize Micronized Creatine: 10g

• Evogen Cell K.E.M.: 2 scoops
• Mixed with 20 oz Gatorade

Click To Enlarge.
Johnnie Peters

What Motivates You To Follow A Healthy Lifestyle?

The rewards are all that I need to stay motivated. Life is hard sometimes, but it seems a lot easier when the temple is in shape. I have a daughter on the way and it's made me re-evaluate what "healthy" is. Did you hear that? I think I just became a man. Life is short too and I want to believe that my best days are ahead of me not behind me.

What Made You Want To Achieve Your Goals?

I've wanted to be involved since I was little. The documentary "Bigger, Stronger, Faster" says it all. I bought the Arnold Schwarzenegger bodybuilding encyclopedia like 15 years ago and that was all it took. Learning about the greats like Sergio Oliva, Franco Columbu, Tom Platz, etc, I wanted that look. I wanted that presence when I walked in a room, and I got it.

What Features Do You Use On Bodybuilding.com?

Everything!