"IF YOU KNOW WHAT YOU WANT AND HAVE A PLAN FOR SUCCESS, YOU MUST SURROUND YOURSELF WITH PEOPLE YOU ADMIRE."

HYPERTROPHY ODYSSEY!

STEFAN RIVERA
AMATEUR OF THE WEEK

Stefan's blossoming basketball career ended in shambles but became a blessing in disguise. See how failure led to fitness success for this up-and-coming bodybuilder!

EMAILMORE

SHARE

by Amateur Bodybuilder Of The Week 

VITAL STATS

Name: Stefan Rivera
Email:Stefan_rivera@yahoo.com
BodySpace: StefanRivera
Location: Columbus, OH
Age: 20
Height: 5'7"
Weight: 180 lbs
Years Bodybuilding: 1

Q

HOW DID YOUR BODYBUILDING JOURNEY BEGIN?

I started on the basketball court, which was my passion growing up. I wanted to play in college, but I was unfortunately injured my senior year and schools lost interest and pulled scholarship offers.

My goal was to get back on the court, so I started lifting because I couldn't play basketball for a year. I saw changes in my body and loved it. As my knee came back to health, my body became stronger. When I realized my basketball career was most likely over, I decided to try something new, and here I am.

I'm following in my mother's footsteps. She helped me get started in this lifestyle and used to compete. We plan to compete together soon.

"I DECIDED TO TRY SOMETHING NEW, AND HERE I AM."

WHAT WORKOUT REGIMEN DELIVERED THE BEST RESULTS?

I perform five abdominal exercises every other day while hanging from a pull-up bar including hanging straight-leg raises, hanging knee-to-opposite-elbow raises, hanging toes-to-bar leg raises, hanging straight-leg flutters, and hanging windshield wipers.

Day 1: Light Chest

TRISET

•  Incline Bench Press
  3 sets of 10 reps
•  Bench Press
  3 sets of 10 reps
•  Decline Bench Press
  3 sets of 10 reps

TRISET

•  Cable Flyes
  1 set of 6 reps
•  Decline Cable Flyes (shown with dumbbell)
  1 set of 6 reps
•  Incline Cable Flyes
  1 set of 6 reps

SUPERSET

•  Wide-Stance Push-Ups
  5 sets of 20 reps
•  Close-Stance Push-Ups
  5 sets of 20 reps

 

•  Dumbbell Flyes
  4 sets of 12 reps

 Printable Page   PDF Document

Day 2: Light Legs

•  Squats
  4 sets of 20 reps
•  Smith Machine Single-Leg Squat
  3 sets of 12 reps each leg
•  Dumbbell Wall Squats 
  2 sets of 50 reps
•  Straight-Leg Deadlift
  3 sets of 12 reps
•  Leg Extensions
  4 sets of 15 reps

 Printable Page   PDF Document

Day 3: Shoulder/Biceps

•  Shoulder Press
  2 sets of 8-10 reps, 2 negative sets of 4-6 reps
•  Shrugs
  4 sets of 8-10 reps
•  Dumbbell Reverse Flyes
  2 sets of 10 reps, 2 negative sets of 4-6 reps

SUPERSET

•  Lateral Raise
  3 sets of 10 reps
•  Front Raise
  3 sets of 10 reps

 

•  Hammer Curls
  4 sets of 8 reps
•  Concentration Curls
  4 sets of 8 reps
•  Preacher Curls
  2 sets of 10 reps, 2 negative sets of 4-6 reps
•  Dumbbell Curls
  3 negative sets of 6-8 reps

 Printable Page   PDF Document

Day 4: Heavy Chest

SUPERSET

•  Bench Press
  4 sets of 6 reps
•  Dumbbell Flyes
  4 negative sets of 6 reps

 

•  Incline Bench Press
  4 sets of 10, 8, 6, and 4 reps
•  Dumbbell Bench Press
  4 sets of 8 reps
•  Cable Flyes
  4 sets of 10, 8, 6, and 4 reps
•  Chest Press Machine
  4 negative sets of 6-8 reps

 Printable Page   PDF Document

Day 5: Back/Triceps

•  Wide-Grip Pull-Ups
  6 sets of 15 reps
•  Chin-Ups
  6 sets of 15 reps
•  Muscle-Ups
  3 sets to failure
•  Barbell Rows
  4 sets of 12 reps
•  Dips
  4 sets to failure
•  Close-Grip Bench Press
  4 sets of 12 reps
•  Cable Extensions
  4 sets of 12 reps
•  Skull Crushers
  2 sets of 10 reps, 2 negative sets of 4-6 reps

 Printable Page   PDF Document

Day 6: Heavy Legs

•  Squats
  5 sets of 10, 8, 6, 4, and 8 reps
•  Dumbbell Walking Lunges
  4 sets of 10 reps
•  Single-Leg Press
  3 sets of 8-10 reps
•  Straight-Leg Deadlift
  4 sets of 6-8 reps
•  Standing Calf Raises
  4 sets of 30 reps

 Printable Page   PDF Document

Day 7: Off

AMATEURS OF THE WEEK

Bodybuilding.com 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?

Meal 1

• Chicken
  5 ounces
• Oats
  1/2 cup
• Egg Whites
  6 whites

Meal 2

• Optimum Gold Standard 100% Whey
  2 servings

Meal 3

• Chicken
  10 ounces
• Sweet Potato
  6 ounces
• Green Beans
  1 cup

Meal 4

• Turkey Breast
  10 ounces
• Green Beans
  2 cups

Meal 5

• Optimum Gold Standard 100% Whey
  1 1/2 servings

Meal 6

• Fish
  12 ounces
• Spinach
  2 cups

Meal 7

• Turkey Breast
  5 ounces
• Vegetables
  1 cup
• Egg Whites
  6 whites

COOL FACT

STEFAN IS A CALISTHENICS FANATIC WHO GOES TO PARKS AND CLIMBS ON MONKEY BARS TO MASTER MUSCLE-UPS. HE'S CURRENTLY TRYING TO PERFECT THE HUMAN FLAG!

WHAT SUPPLEMENTS GAVE YOU THE GREATEST GAINS?

With Meal 2 & 5

• Optimum Gold Standard 100% Whey

"MY MOTIVATION IS TO MOTIVATE OTHERS!"

HOW DID YOUR PASSION FOR BODYBUILDING EMERGE?

Bodybuilding provided meaning to my training. I always wanted to be fit and healthy, but didn't have a defined goal when my basketball career ended. I needed a new passion to look forward to and decided to train for a competition. I won the overall in my first show and have been hooked since. I'm a competitive person and this challenges me to be better every time I step on stage.

WHAT/WHO MOTIVATED YOU TO BE A BODYBUILDER?

My motivation comes from people I see every day. People talk about doing something special but can't bring their actions to life. I will continue this lifestyle for years. I have time to impact people because I'm still young. I always lead by example to prove that anything is possible if you put your mind to it. My motivation is to motivate others!

WHERE DID YOU GO FOR INSPIRATION?

When I struggle and feel like giving in, I think of professionals in any profession who didn't stop on their way to the top. I think of people who want to be successful.

WHAT ARE YOUR FUTURE BODYBUILDING PLANS?

Being relatively new to this sport, I'm surprised how much I enjoy eating healthy. I will continue to compete and plan to go pro in men's physique and middleweight bodybuilding. I'm currently a student at The Ohio State University, so I won't be able to travel to many competitions during the school year. I plan to eat healthy and eat clean for the rest of my life.

WHAT IS THE MOST IMPORTANT BODYBUILDING TIP?

If you know what you want and have a plan for success, you must surround yourself with people you admire. Surround yourself with happy, positive people who support your journey. If it's not positive, you don't need it. Happiness and success come with hard work!

WHO IS YOUR FAVORITE BODYBUILDER?

My favorite bodybuilder is my mother, Raquel Rivera-Hill. She isn't famous nationally, but she is to me and lots of people in Ohio. She is in her mid-40s and looks like she's 25. She's committed to a fit and healthy lifestyle. She earned a pro card in the WNBF six years ago and holds the world record for the longest abdominal plank by a female (40:08 minutes). Her success inspired me to work harder every day.

HOW DID BODYBUILDING.COM HELP YOU REACH YOUR GOALS?

Bodybuilding is a great resource to shop forprotein or look for new workouts and motivation. I love reading about transformationsposted and shared on the site. There's always something I can read and use to my advantage to expand my fitness knowledge.

STEFAN'S TOP 5 GYM TRACKS

1. "Heads Will Roll (A-RakRemix)" by Yeah Yeah Yeahs
2. "I Can't Stop" by Flux Pavillion
3. "Can't Be Touched" by Roy Jones Jr.
4. "Lose Yourself" by Eminem
5. "Sail" by Awolnation