How Did You Get Started?

When I was 14 my dad took me to the gym. He showed me everything and from that moment, I was addicted.

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Kelly Rodriguez

What Workout Plan Worked Best For You?

Simple one-body-part per day workouts work best for me. 5 days on, 2 days off, with the exception of calves and abs, which I work every other day. I always switch up my workouts to keep my muscles guessing.

Day 1: Chest/Abs

• Incline Smith Machine Press: 3 sets of 8 reps
• Incline Dumbbell Flyes: 3 sets of 10 reps
• Hammer Strength Press: 3 sets of 12-15 reps
• Pec Deck or Weighted Dips: 3 sets of 10 reps
• Cable Crossovers: 5 sets of 15 reps

Day 2: Biceps/Triceps

• Straight Barbell Curls: 3 sets of 8 reps
• Seated Dumbbell Curls: 3 sets of 8 reps
• Cable Hammer Rope Curls: 4 sets of 12 reps
• Single Arm Concentration Curls: 4 sets of 12 reps
• V-Bar Triceps Pressdowns: 4 sets of 15 reps
• Skull Crushers: 3 sets of 8 reps
• Single Arm Cable Pressdowns: 3 sets of 12 reps
• Close Grip Bench Press: 3 sets of 8 reps

Day 3: Shoulders/Calves

• Lateral Raises: 3 drop sets of 20, 15, 8 reps
• Seated Side Laterals: 3 sets of 10 reps
• Smith Machine Press: 3 sets of 8 reps
• Upright Row: 3 sets of 10 reps
• Reverse Pec Deck: 3 sets of 10 reps
• Reverse Shoulder Press: 3 sets of 10 reps

Day 4: Back

• Rack Pulls: 5 sets of 12, 10, 8, 6, 6 reps
• T-Bar Row: 3 sets of 10, 8, 8 reps
• Superset:
  Cable Row: 3 sets of 10 reps
  Chin-Ups: 3 sets of 10 reps



• Pulldowns: 3 sets of 10 reps
• Machine Pulldowns: 3 sets of 10 reps

Day 5: Legs/Abs

• Squats: 5 sets of 12, 10, 8, 8, 6 reps
• Walking Lunges: 3 sets of 20 steps
• Leg Press: 4 sets of 10, 8, 8, 6 reps
• Glute Blaster: 3 sets of 15 reps
• Hamstring Curls: 3 sets of 12 reps
• Leg Extensions: 5 sets of 12, 10, 8, 15, 15 reps

Day 6 & 7: Off

What Nutrition Plan Has Worked Best For You?

My goals determine my nutritional plan. Currently I am trying to increase mass for next year's competitions, so my diet is fairly high in complex carbs, a variety of meats and a little bit of cheat food in there for the added calories. When I diet down for competitions the diet is very basic; oats, eggs, rice, white potato, steak, ground turkey, chicken, and fish. Here is a basic Comp diet that has worked best for me.

Meal 1:

• 1 cup oats
• 50g whey protein or 10 egg whites

Meal 2:

• 7 oz chicken breast
• 5 oz brown or white rice

Meal 3:

• 7 oz chicken breast or ground turkey
• 5 oz brown or white rice

Meal 4: Pre-Workout

• 50g whey protein
• 4 rice cakes

Meal 6: Post Workout

• 25g whey protein

Meal 5:

• 9 oz steak
• 4 oz rice
• 2 oz green beans

Meal 6:

• 50g whey protein

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Kelly Rodriguez

What Supplements Have Given You The Greatest Gains?

Of course food is the best supplement, but I have had great results from adding in numerous shakes throughout the day, as well as BCAAs during workout. Once in a while I will add in a NO2 product.

Meal 1, Pre Workout, Post Workout & Meal 6:

• Optimum Nutrition Gold Standard 100% Whey: 50g / 50g / 25g / 50g

Pre-Workout:

• SciVation Xtend: 2 scoops
• BPI Sports 1.M.R.: 1 scoop
• Waxy Maize: 1 serving

Why do you love Bodybuilding?

I love the way I feel living this lifestyle. I can't imagine my life without fitness and bodybuilding. The gym is always there for me and will give me everything that I give it.

What Motivates You To Follow A Healthy Lifestyle?

I am my greatest motivator, as well as every other bodybuilder/competitor around. Just looking at other people working as hard as they can to achieve a set goal is very inspiring.

What Made You Want To Achieve Your Goals?

I feel this is the reason I am. I rely on my inner drive.

What Are Your Future Bodybuilding Plans?

Never stop and continue to grow mentally and physically. I plan on competing and winning the future competitions that I enter.

What One Tip Would You Give Other Bodybuilders?

Do not let anyone stand in your way, including yourself.

Who Are Your Favorite Bodybuilders?

• Heath
• Ruhl
• Cutler
• Arnold
• Levrone

What Features Do You Use On Bodybuilding.com?

Everything from the forums to the articles. I have been a loyal customer for the past 11 years.

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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