VITAL STATS Name: Pradeep Freddy Naidu E-mail: Freddy.naidu@gmail.com Age: 24 Where: Dallas, TX Height: 5'5" Weight: 145 Years Bodybuilding: 2 Favorite Bodypart: Shoulders Favorite Exercise: Military Press Favorite Supplements: Isopure Zero Carb

How Did You Get Started?

I have wrestled since Iwas 5 and after wrestling for UTA I decided to keep my body in shape and take it to the next level. I was introduced to bodybuilding by a very close friend Andrew Vu and immediately fell in love with the sport. Bodybuilding came to me as a very competitive sport, and I love competition. A little tweaking, and I was ready in a year.

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Pradeep Freddy Naidu.

What Workout Plan Worked Best For You?

Each exercise is done with 4 sets - 15 reps each set. Alternating weeks with heavy one week and stable weight the next.

Each Progressive set is 10lbs heavier than the previous one and it is never lowered on Heavy days. Supersets weight is maintained for all 4 sets.

Cardio is done 1^st thing in the morning on an empty stomach for 30 minutes and 45 minutes after training in the evening. Evening cardio session is followed by abdominal work out daily. Cardio and Abs are done 7 days a week.

Monday- Legs

• Warm Up On The Bike For 15 Minutes
• Superset:

Squats: 4 sets of 15 reps
Lunges: 4 sets of 15 reps


• Superset:

Leg Presses: 4 sets of 15 reps
Calves: 4 sets of 15 reps


• Superset:

Leg Extensions: 4 sets of 15 reps
Hip Abductors: 4 sets of 15 reps


• Superset:

Leg Curls: 4 sets of 15 reps
Romanian Deadlifts: 4 sets of 15 reps

Tuesday- Chest, Lower Back And Obliques

• Warm Up With Cable Crossovers: 4 sets of 15 reps
• Superset:

Incline Barbell Press: 4 sets of 15 reps
Incline Dumbbell Press: 4 sets of 15 reps


• Superset:

Flat Dumbbell Press: 4 sets of 15 reps
Weighted Pushups: 4 sets of 15 reps


• Superset:

Decline Barbell: 4 sets of 15 reps
Decline Dumbbell Press: 4 sets of 15 reps


• Superset:

Barbell Deadlifts: 4 sets of 15 reps
Back Extensions: 4 sets of 15 reps


• Dumbbell Deadlifts: 4 sets of 15 reps
• Oblique Crunches: 4 sets of 15 reps

Wednesday- Back

• Warmup WithPull-Ups:3 sets of 15 reps
• Superset:

Lat Pulls Wide Grip: 4 sets of 15 reps
Rear Lat Pulls: 4 sets of 15 reps


• Dumbbell Rows Or Barbell Rows: 4 sets of 15 reps
• Cable Rows Double Grip: 4 sets of 15 reps
• Cable Rows Single Grip: 4 sets of 15 reps
• Rear Cable Flyes: 4 sets of 15 reps

Thursday- Shoulders

• Warm Up With Military Press: 4 sets of 15 reps
• Military Press: 4 sets of 15 reps
• Superset:

Lateral Dumbbell Raises: 4 sets of 15 reps
Seated Machine Lateral Raises: 4 sets of 15 reps


• Front Dumbbell Raise: 4 sets of 15 reps
• Superset:

Rear Lat Cable Flyes: 4 sets of 15 reps
Dumbbell Rows: 4 sets of 15 reps


• Superset:

Smith Machine Shrugs: 4 sets of 15 reps
Seated Dumbbell Shrugs: 4 sets of 15 reps

Friday- Biceps And Triceps

Triceps:
• Skull Crushers: 4 sets of 15 reps
• Superset:

Rope Pushdown: 4 sets of 15 reps
Bench Dips: 4 sets of 15 reps


• Reverse Bar Pushdowns: 4 sets of 15 reps
• Overhead Dumbbell Extensions: 4 sets of 15 reps

Biceps:

• Superset:

Alternating Dumbbell Curls: 4 sets of 15 reps
Barbell Curls: 4 sets of 15 reps


• Incline Bench Lean Over Barbell Curls: 4 sets of 15 reps
• Dumbbell Curls: 4 sets of 15 reps
• Alternating Hammer Curls: 4 sets of 15 reps

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Pradeep Freddy Naidu.

What Nutrition Plan Has Worked Best For You?

High Carb Day

Meal 1:
• 1/2 Cup Oatmeal
• 10 Egg Whites

Meal 2:

• 1 Cup Brown Rice
• 8 Oz. Chicken Breast

Meal 3:

• 1 Cup Brown Rice
• 8 Oz. Chicken Breast

Meal 4:

• Post Work Out Shake

Meal 5:

• Tilapia
• Spinach

Meal 6:

• 8 Egg Whites
• 2 Whole Eggs

Meal 1:
• 1/2 Cup Oatmeal
• 10 Egg Whites

Meal 2:

• 8 Oz. Chicken Breast
• Spinach

Meal 3:

• 8 Oz. Chicken Breast
• Spinach

Meal 4:

• Post Work Out Shake

Meal 5:

• 8 Oz. Tilapia

Meal 6:

• 10 Egg Whites

The high carb days and low carb days should not hit the same day the next week.

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Pradeep Freddy Naidu.

What Supplements Have Given You The Greatest Gains?

Isopure, BCAAs, Glutamine.

Why Do You Love Bodybuilding?

I love this sport. Very competitive, keeps me dedicated and disciplined with my diet, training, nutrition and my life in general. Overall I love what you can do with this sport and the competition it offers.

What Motivates You To Follow A Healthy Lifestyle?

Just looking good and being in shape all year round is a motivation itself. And eating healthy just is a part of it. Bodybuilding has kept me concentrated on maintaining this and this is why I support this sport and recommend it for anyone who wants to try it out.

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Pradeep Freddy Naidu.

What Made You Want To Achieve Your Goals?

I have always been a self motivator but my parents - especially my father has always provided the extra support to do what I believe in. Most of all, even with all the support and encouragement, Believing in yourself and setting goals that you will accomplish is the most important. I would also like to thank my mentor and friend Andrew Vu who has guided me through this sport and taught me many things.

What Are Your Future Bodybuilding Plans?

II have started off as a Bantam Weight competitor. I the next year I will be competing at Junior Nationals 2010. In the next two years I will be jumping up to Light wt and maybe even Middle weight – basing it on how much my body grows. I will only train harder and concentrate more on my weaknesses.

What One Tip Would You Give Other Bodybuilders?

Stay dedicated and motivated at all times. Positive attitude is very important while you train and get your mind mentally ready. Do not waste the time you spend in the gym- make every second worth it.

Who Are Your Favorite Bodybuilders?

Victor Martinez, Kai Greene, Branch Warren and my all time favorite Arnold.

What Features Do You Use On Bodybuilding.com?

Bodybuilding.com is a bodybuilder's paradise to new articles, trainingand supplement info, clothing and lots more. I can do no more than say that I am addicted to this site. I am always into the training articles because it always teaches me something new, a different way to train. The supplement section helps me stay on top of the new products that are out there and might best fit my training.

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Pradeep Freddy Naidu.

BodySpace

http://bodyspace.bodybuilding.com/pxn0873/

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