VITAL STATS Name: Rich Epperson E-mail: Rich.E.Ript@hotmail.com Age: 40 Where: Wilmington, NC Height: 5'8" Weight: 195 Years Bodybuilding: 2 Favorite Bodypart: Shoulders Favorite Exercise: Shoulder Press Favorite Supplements: BSN Volumaize, Cell Mass, Nitrix

How Did You Get Started?

I have always been involved with sports, I was a college athlete, I played semi- pro football, and coached football and wrestling at the High school level for 5 years. I began personal training in Northern California, where at the age of 20 I did my first body building event and placed 3rd.

So after sports became too demanding on my body I still continued to train to stay fit and maintain a healthy lifestyle! 20 years later I started personal training again and decided to do another competition as feet for turning 40, I did two events last years placing 2nd in both. I am planning to compete in the NC State Championships!

Click To Enlarge.
Rich Epperson.

What Workout Plan Worked Best For You?

Off Season I like to do the whole upper region, chest, shoulder, and triceps, keeping it fairly heavy. Off day. Then legs heavy and abs. Off day. Back, biceps and rear delts. Off day and repeat.

Chest, Shoulder, Triceps Day

• Dumbbell Incline Press
1. Warm Up 15 Reps
2. 10-12 Reps
3. 8-10 Reps
4. 6-10 Reps
5. Drop Set Failure
• Dumbbell Shoulder Press
1. Warm Up 15 Reps
2. 10-12 Reps
3. 8-10 Reps
4. 8-10 Reps
5. Drop Set Failure
• Wide Chest Press
1. 10-12 Reps
2. 8-10 Reps
3. 6-8 Reps
4. 4-8 Reps
5. Drop Set Failure
• Superset:

Dumbbell Front Raise
Lateral Shoulder Raise

1. 8-10 Reps Each Front And Lateral
2. 8-10 Reps
3. 8-10 Reps
4. 8-10 Reps



• Dumbbell Alternating Single Arm Flat Bench
1. 12-16 Reps
2. 10-14 Reps
3. 10 Reps
4. 10 Reps
• Upright Rows Barbell
1. 8-10 Reps With Negative
2. 6-10 Reps Negative
3. 6-10 Reps Negative
4. 6-10 Reps Negative
• Laying Cable Flyes
1. 8-10 Reps
2. 8-10 Reps
3. 8-10 Reps
4. Drop Set To Failure
• Close Grip Barbell Press Or Reverse Bench Press
1. 8-10 Reps
2. 8-10 Reps
3. 8-10 Reps
4. Drop Set To Failure
• Seated Triceps Press With Negative
1. 8-12 Reps
2. 8-10 Reps
3. 8-10 Reps
4. Drop Set To Failure
• Incline Seated Triceps
1. 8-10 Reps
2. 8-10 Reps
3. 8-10 Reps
4. Drop Set To Failure

Click Here For A Printable Log Of Rich Epperson's Chest, Shoulders, And Triceps Workout.

Click To Enlarge.
Rich Epperson.

What Nutrition Plan Has Worked Best For You?

Meal 1

• 2 Eggs Yolks
• 6 Whites
• 1/2 Cup Oatmeal

Meal 2

• Protein Shake
• 3 Rice Cakes

Meal 3

• 8 Oz Chicken Or Fish
• Sweet Potato
• 1 Cup Green Veggies

Meal 4

• Protein Shake

Meal 5

• 8 Oz Chicken Or Fish
• 1 Cup Spinach Or 15 Spears Of Asparagus

Meal 6

• 2 Egg Yolks
• 2 Whites
• Iso Pure Protein Drink

What Supplements Have Given You The Greatest Gains?

• BSN Volumaize
• Cell Mass
• Nitrix
• Ultrmet Meal Replacement
• CLA
• L-Glutamine
• B Complex
• Animal Pak
• BCAA
• Zinc
• Magnesium
• Lycopene
• Chromium Picolinate

Why Do You Love Bodybuilding?

What I love most about bodybuilding is the amazing body and how you can change and manipulate it in so many ways and how it reacts. Watching your body change from day to day!

What Are Your Future Bodybuilding Plans?

I plan on competing in the NC State Championships this year and the all Natural Atlantic Coast Championships.

Click To Enlarge.
Rich Epperson.

What One Tip Would You Give Other Bodybuilders?

Don't be afraid to try variations there is no one cookie cutter program only what works for you!

Who Are Your Favorite Bodybuilders?

Lee Labrada, Shawn Ray, and Branch Warren.

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