Teen Amateur Of The Week: Jonathan Bejarano Bludgeons Heavy Weight!

Training came naturally to Jonathan in his early years, but learning the power of nutrition took his gains to unforeseen levels.

Q

How did your fitness
journey begin?

I've enjoyed fitness since elementary school and always ran and did pull-ups, push-ups, and sit-ups. I was also very lean and did Jiu Jitsu when I was younger. Then I saw videos of Jim Cordova, a natural bodybuilder, and became infatuated with his type of physique and dedication.

I signed up at the gym shortly after and became instantly addicted to the lifting lifestyle. I continued to watch pro bodybuilding videos for more motivation, which fed my drive and determination to become a professional bodybuilder.

What workout regimen delivered the best results?

My favorite workouts that yield the best results combine heavy weights with high reps. I like to incorporate dropsets, supersets, and concentrated exercises. I usually work out five days per week with two off days.

"My favorite workouts that yield the best results combine heavy weights with high reps."
Day 1: Arms
    • Dumbbell Curl Dumbbell Curl Dumbbell Curl
      1 warm-up set, 3 sets of 8-10 reps, 1 dropset
    • Concentration Dumbbell Curl Concentration Dumbbell Curl Concentration Dumbbell Curl
      3 sets of 10 reps
    • Rope Push-Down Rope Push-Down Rope Push-Down
      4 sets of 8-10 reps, 1 dropset
    • Single-Arm Cable Push-Down Single-Arm Cable Push-Down Single-Arm Cable Push-Down
      3 sets of 10 reps
    • Preacher Curl Preacher Curl Preacher Curl
      4 sets of 8-12 reps
    • Skull Crusher Skull Crusher Skull Crusher
      4 sets of 12 reps
Superset
    • Dips Dips Dips
      2 sets to failure
    • Dumbbell Hammer Curl Dumbbell Hammer Curl Dumbbell Hammer Curl
      3 sets of 8-10 reps, 1 dropset
 
  • Dumbbell Extension Dumbbell Extension Dumbbell Extension
    3 sets to failure


Day 2: Legs
  • Squat Squat Squat
    1 warm-up set, 4 sets of 10-12 reps
  • Leg Press Leg Press Leg Press
    4 sets of 10-12 reps
  • Seated Leg Curl Seated Leg Curl Seated Leg Curl
    4 sets of 12-15 reps
  • Seated Leg Extension Seated Leg Extension Seated Leg Extension
    4 sets of 12-15 reps


Day 3: Back/Abs/Calves
    • Wide-Grip Lat Pull-Down Wide-Grip Lat Pull-Down Wide-Grip Lat Pull-Down
      1 warm-up set, 4 sets of 10 reps
    • Seated Cable Row Seated Cable Row Seated Cable Row
      3 sets of 8-10 reps, 1 dropset
    • Dumbbell Row Dumbbell Row Dumbbell Row
      3 sets of 12-15 reps
    • Barbell Row Barbell Row Barbell Row
      4 sets of 8-10 reps
    • Pull-Up Pull-Up Pull-Up
      3 sets to failure
    • Cable Crunch Cable Crunch Cable Crunch
      4 sets to failure
    • Hanging Knee Lift Hanging Knee Lift Hanging Knee Lift
      3 sets to failure
Superset
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    5 sets of 12-15 reps
  • Standing Calf Raise Standing Calf Raise Standing Calf Raise
    5 sets of 12-15 reps


Day 4: Chest
    • Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
      1 warm-up set, 3 sets of 8-10 reps, 1 dropset
    • Incline Dumbbell Flyes Incline Dumbbell Flyes Incline Dumbbell Flyes
      3 sets to failure
    • Bench Press Bench Press Bench Press
      1 warm-up set, 3 sets of 8-10 reps, 1 dropset
    • Pec Deck Pec Deck Pec Deck
      4 sets of 10-12 reps
Superset
  • Push-Up Push-Up Push-Up
    4 sets to failure
  • Dumbbell Flyes Dumbbell Flyes Dumbbell Flyes
    4 sets of 10-12 reps


Day 5: Shoulders/Calves
    • Dumbbell Front Raise Dumbbell Front Raise Dumbbell Front Raise
      4 sets to failure
    • Seated Dumbbell Shoulder Press Seated Dumbbell Shoulder Press Seated Dumbbell Shoulder Press
      3 sets of 8-10 reps, 1 dropset
    • Dumbbell Lateral Raise Dumbbell Lateral Raise Dumbbell Lateral Raise
      3 sets to failure
    • Reverse Dumbbell Flyes Reverse Dumbbell Flyes Reverse Dumbbell Flyes
      4 sets to failure
Superset
  • Dumbbell Shrug Dumbbell Shrug Dumbbell Shrug
    4 sets of 10-12 reps
  • Barbell Front Raise Barbell Front Raise Barbell Front Raise (shown with dumbbells)
    4 sets to failure


Day 6 and 7: Off

Amateurs Of The Week

Jyoto.info honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

Most people think that building lean muscle happens entirely in the gym, but in reality, nutrition trumps the importance of training to build quality muscle. Here's the diet plan I use to stay in shape.

Meal 1
  • Egg Whites Egg Whites
    6 whites
  • Banana Banana
    1 banana
  • Apple Apple
    1 apple
  • Milk Milk
    12 ounces
Meal 2
Meal 3
  • Chicken Breast Chicken Breast
    4 ounces
  • White Rice White Rice
    1 cup
Meal 4: Pre-Workout
  • Chicken Breast Chicken Breast
    4 ounces
  • White Rice White Rice
    1 cup
Meal 5: Post-Workout
Meal 6

How did your passion for fitness emerge?

I love the healthy lifestyle and how there are many people involved in fitness to associate with. Fitness helps me relieve stress better than any activity.

What or who motivated you?

My initial motivation came from . Eventually, I discovered , , and . Ever since I saw their awesome physiques, I wanted to look and train like them.

Where did you go for inspiration?

I go to the gym every day and someone always tells me to keep going and I'll go far in the bodybuilding business. Hearing that makes me want to become a pro bodybuilder even more. It's inspiring to know that most pro bodybuilders start off with nothing and work their way to the top. I want to emulate that.

"I want to become one of the top bodybuilders in the world and reach IFBB status."

What are your future fitness plans?

I want to become one of the top bodybuilders in the world and reach IFBB status. I also plan to become a personal trainer.

What is the most important fitness tip?

Create a workout program and stick to it. Consistency is the key in bodybuilding. Even when life sucks, give it 100 percent. It will pay off in the end!

Who is your favorite competitor?

, , , and are my favorite fitness competitors.

How did Jyoto.info help you reach your goals?

Every supplement I take is from Jyoto.info. Its prices are the best I've seen and the articles and workout programs are spot on.

Jonathan's Top 5 Gym Tracks

  1. "Six" by All That Remains
  2. "Killing In The Name" by Rage Against The Machine
  3. "One And Done" by Above The Broken
  4. "Stronger" by Kanye West
  5. "Survive" by Rise Against
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