I took up running and ran 10ks and half marathons over the next four years.

I got back in the gym in 2001 and began training six days a week. Following my best friend's unexpected death, I decided to revive my dream and a trainer/nutritionist was hired in April 2008 to prep me for a show in 2009.

Click To Enlarge.
Rick Prince.

Day 1: Hamstrings/Calves

• Fasted Cardio - Stationary Bike: 40 minutes steady state
• Warm Up - Bike: 10 minutes
• Lying Leg Curl: 4 sets of 12 reps
• One-Leg Curl: 4 sets of 10 reps
• Stiff Leg Deadlift: 3 sets of 15 reps
• Standing Calf Raise: 5 sets of 20 reps
• Seated Calf Raise: 3 sets of 15 reps

Day 2: Chest/Abs

• Fasted Cardio - Treadmill: 40 minutes steady state on a 15 degree incline
• Pec Deck Flyes: 1 warm up set of 20 reps
• Incline Dumbbell Bench Press: 4 sets of 8-10 reps
• Incline Bench Press: 5 sets of 8-10 reps
• Incline Cable Flyes: 4 sets of 10-12 reps
• Flat Dumbbell Flyes: 3 sets of 10 reps
• Superset:

Incline Dumbbell Flyes: 4 sets of 10 reps
Incline Dumbbell Bench Press: 4 sets of 10 reps


• V-Ups: 3 sets of 30 reps
• Swiss Ball Crunches: 3 sets of 30 reps

Day 3: Back/Calves

• Fasted Cardio - Stationary Bike: 40 minutes steady state
• Dumbbell Rows: 1 warm up set of 20 reps
• Wide Grip Cable Front Pulldowns: 4 sets of 12 reps
• T-Bar Rows: 1 set of 15 reps, 3 sets of 10 reps
• Smith Machine Reverse Grip Bent Over Row: 3 sets of 10 reps
• Superset:

Wide Grip Behind The Neck Pulldowns: 4 sets of 12 reps
Stiff Arm Pulldowns: 4 sets of 12 reps


• Hyperextensions: 2 sets of 20 reps
• Standing Calf Raise: 5 sets of 12 reps
• Seated Calf Raise: 3 sets of 15 reps

Day 4: Cardio only

• Fasted Cardio - Elliptical Trainer: 40 minutes steady state
• Mid-Day Cardio - Stationary Bike: 40 minutes steady state

Day 5: Quads/Abs

• Fasted Cardio - Stationary Bike: 40 minutes steady state
• Warm Up - Bike: 10 minutes
• Smith Machine Squats: 5 sets of 20, 15, 12, 10, 8 reps
• Hack Squats: 4 sets of 12 reps
• Leg Press: 4 sets of 20 reps
• One-Leg Extensions: 4 sets of 20 reps
• Lying Leg Raises: 3 sets of 30 reps
• Bicycle Crunches: 3 sets of 30 reps

Day 6: Shoulders/Calves

• Fasted Cardio - Stationary Bike: 40 minutes steady state
• Superset:

Side Lateral Raises: 1 warm-up set of 20 reps
Machine Shoulder Press: 1 warm-up set of 20 reps


• Barbell Shoulder Press: 4 sets of 8 reps
• Seated Dumbbell Shoulder Press: 3 sets of 10 reps
• Standing Barbell Upright Rows: 3 sets of 10 reps
• Standing Dumbbell Side Lateral Raises: 5 pyramid sets of 60, 48, 36, 24, 12 reps
• Bent Over Dumbbell Rear Lateral Raises: 4 sets of 10 reps
• Barbell Shrugs: 4 sets of 12 reps
• Standing Calf Raise: 3 sets of 20 reps
• Seated Calf Raise: 3 sets of 10 reps

Day 7: Triceps/Biceps/Abs

• Fasted Cardio - Elliptical Trainer: 40 minutes steady state
• Cable Pressdown: 1 warm up set of 50 reps, 4 sets of 12 reps
• Cable Overhead Extension: 3 sets of 12 reps
• Close Grip Bench Press: 4 sets of 10 reps
• Barbell Curl: 1 warm up set of 50 reps, 4 sets of 8 reps
• Dumbbell Alternating Curl: 3 sets of 8 reps
• Preacher Curl With E-Z Bar: 3 sets of 10 reps
• Knee Ups: 3 sets of 30 reps
• Swiss Ball Crunches: 3 sets of 30 reps

Click To Enlarge.
Rick Prince.

Universal Animal Flex reduces or eliminates joint pain to allow more weight to be used during the workout.

Whey protein isolates (AllMax IsoFlex, Dymatize ISO-100, Species Isolyze, Universal Ultra Iso Whey, VPX Zero Carb) have supplemented my protein intake to ensure my daily protein goals are met. Whey protein isolates contain virtually no fat, sugar, or carbs and are lactose free to prevent stomach discomfort often experienced with whey concentrates.

Below is my typical daily supplement plan.

Morning:

• Universal Animal Pak: 1 packet
• Universal Animal Flex: 1 packet
• NOW Foods Coral Calcium: 1000 mg

Pre-Workout:

• VPX Zero Carb Whey Protein Powder: 3 scoops
• Ultimate Nutrition MCT Gold: 1 tbsp
• VPX NO Shotgun: 3 scoops
• IDS Glutamine with MSM: 1 serving
• AllMax Nutrition Waxy Maize: 1 serving 40g

Post Workout:

• VPX Zero Carb Whey Protein Powder: 3 scoops
• Universal Animal Omega: 1 packet
• IDS Glutamine with MSM: 1 serving
• Champion Nutrition Adrenol8: 3 scoops
• AllMax Nutrition Waxy Maize: 1 serving 40g

Night:

• Universal Animal Flex: 1 packet
• NOW Foods NAC (N-Acetyl Cysteine): 1 capsule
• NOW Foods Vitamin C: 1000 mg
• NOW Foods Coral Calcium: 1000 mg

What Motivates You To Follow A Healthy Lifestyle?

Weight training and cardio relieves a lot of stress. The more progress I make, the more motivated I become. Bodybuilding is not something that occurs during a 12 or 16 week pre-contest period leading up to a show. Bodybuilding is a lifestyle. There is no off-season.

What Made You Want To Achieve Your Goals?

My training partner's unexpected death at the age of 36 really hit home and put things in my life in perspective. Life can be short and dreams cannot be realized if a person is not taking action to achieve the dream or goal.

My favorite female competitors include bodybuilders Nicole Ball, Debbie Bramwell, and Yaxeni Oriquen, fitness competitors Oksana Grishna and Trish Warren, and figure competitors Heather Mae French and Jackie Hoppe.

What Features Do You Use On Bodybuilding.com?

Store, BodySpace, Video Shows, Forums.