VITAL STATS Name: Sal Ferreira E-mail: sal.ferreira@att.net Age: 29 Where: Oklahoma City, Oklahoma Height: 5'8" Weight: 180 Lbs Years Bodybuilding: 3 Favorite Bodypart: Shoulders Favorite Exercise: Incline Bench Press Favorite Supplements: Hi Tech Stimerex

How Did You Get Started?

I have been working out since the age of 18 in search of my ultimate goal - a muscular fat-free body. Having great success on my own, it wasn't until I started training with IFBB Pro Guy Ducasse that I saw my true potential as a bodybuilder.

What Workout Plan Worked Best For You?

Monday - Quads and Calves:

• Leg Extensions: 4 sets of 10-20 reps
• Smith Machine Squats: 3 sets of 10-20 reps
• Leg Press: 3 sets of 10-20 reps
• Hack Squats: 3 sets of 10-20 reps
• Seated Calf Raise: 4 sets of 10-20 reps

Tuesday - Back:

• Wide Pull-Ups: 4 sets of 10-20 reps
• Close Grip Pull-Ups: 4 set, 10-20 reps
• Deadlifts: 3 sets of 8-20 reps
• Bent Over Row: 3 sets of 8-12 reps
• Seated Row: 3 sets of 10-20 reps
• Rear Delt Flyes: 3 sets of 15-20 reps

Wednesday - Chest:

• Incline Bench: 3 sets of 10-20 reps
• Decline Bench: 3 sets of 10-20 reps
• Flat Bench: 3 sets of 10-20 reps
• Machine Flyes: 3 sets of 10-20 reps

Thursday - Shoulders and Hamstrings:

• Behind The Neck Press: 4 sets of 10-20 reps
• Shrugs: 4 sets of 10-20 reps
• Upright Rows: 3 sets of 10-20 reps
• Lateral Raises: 3 sets of 15-20 reps
• Lying Leg Curl: 4 sets of 15-20 reps
• Stiff Leg Deadlift: 3 sets of 15-20 reps
• Seated Leg Curl: 3 sets of 15-20 reps

Friday - Biceps and Triceps:

• Dumbbell Curl: 4 sets of 15-20 reps
• Close Grip Bench: 4 sets of 15-20 reps
• Barbell 21's: 4 sets of 21 reps
• Dumbbell Kickbacks: 4 sets of 15-20 reps
• Concentration Curls: 3 sets of 15-20 reps
• Cable Pushdowns: 3 sets of 15-20 reps

Click To Enlarge.
Sal Ferreira.

What Nutrition Plan Has Worked Best For You?

Meal 1:

• 12 Egg Whites
• 1 Cup Oats
• 1 Banana

Meal 2:

• 8 Oz. Tilapia
• Asparagus

Meal 3:

• 8 Oz. Tilapia
• Asparagus

Meal 4:

• 8 Oz. Steak
• 8 Oz. Red Potato

Meal 5:

• 8 Oz. Tilapia
• Asparagus

Meal 6:

• 8 Oz. Steak
• 8 Oz. Sweet Potato

Meal 7:

• 8 Oz. Tilapia

Optional:

• MRP 1 Time Per Day

Click To Enlarge.
Sal Ferreira.

What Supplements Have Given You The Greatest Gains?

Prolab MRP, Gaspari IntraPro, BSN CellMass, Hi Tech Lipodrene.

Why Do You Love Bodybuilding?

Bodybuilding allows me to do something great for myself. It has made me achieve a sense of accomplishment that words cannot begin to describe.

What Motivates You To Follow A Healthy Lifestyle?

I love being in control of my body and seeing the changes that can be made. Also I am a certified trainer and like to be an example to all of my supportive clients.

What Made You Want To Achieve Your Goals?

The most important thing was proving to myself that I can make my dream of being a bodybuilder a reality. With the help of my support team and a great deal of hard work, it has happened!

What Are Your Future Bodybuilding Plans?

In 2010, I plan to step on the national stage at the Jr. Nationals in Chicago.

What One Tip Would You Give Other Bodybuilders?

Never stop learning. Once you think you know it all, you have already lost.

Click To Enlarge.
Sal Ferreira.

Who Are Your Favorite Bodybuilders?

Erik Fankhouser, Markus Ruhl, Guy Ducasse, Evan Centopani, Will Harris.

What Features Do You Use On Bodybuilding.com?

The articles on other bodybuilders, both amateur and pro, have helped my motivation. I also love reading all the up to date information on bodybuilding supplements and products.

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