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03/09/2013 Bodybuilding.com - Teen Amateur Of The Week: Teen Brawn Built With Iron!

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Brian didn't side-step his goals or makeexcuses in the gym. He stepped into anew body with pure hard work andfocus. See how you can implement hisroutines into your plan!

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2/18



Bench Press

4 sets of 15, 12, 10, and 8 reps

Name: Brian Hastings

E-Mail:[email protected]

BodySpace:brianmh

Location: Orange County, California

Age: 18 Height: 5'11" Weight: 195 lbs

Years Bodybuilding: 3

QHow Did Your Fitness Journey Begin?

I was always a genetically gifted

child. I picked up on sports quickly

and always stayed active in team sports,

which made up for the bad food I ate.

In high school, I started playing water polo

and swam. When the seasons ended, Idecided not to do either anymore and my

bad eating habits caught up to me. My abs

started to disappear and a gut began to take

their place.

One day after school, I came home, had my usual

bowl of cereal, and headed upstairs. I walked by a

mirror and stopped to look at myself. This was the

moment that changed my life forever. I was

disgusted with how I looked. I was "average" and

had nothing to physically show for myself. I got a

gym membership the next day and started working

out and eating healthy.

I placed second at my first show, the NPC Cal, in

Culver City, California on May 25, 2013. The

experience was unforgettable. The hard dieting and

hours of cardio was brutal, but the results I showed

off at the show made it all worth it. It motivated me

to do more shows because it showed me what I'm

capable of. I can accomplish anything I set my mind to. My next show is the WBFF in LosAngeles on Oct 26, 2013. I couldn't be more excited to start my prep.

What Workout Regimen Delivered the Best Results?

Day 1: Chest

Platinum pre downhe hatch, GYMIME!! "Always doour best. What youlant now, you willarvest la ter." Ogandino

Platinum pre down

he hatch, GYMIME!! "Always doour best. What youlant now, you willarvest la ter." Ogandino

View All

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3/18



Incline Bench Press


Incline Dumbbell Flyes

3 sets of 12, 12, and 10 reps

Cable Flyes

7 sets of 8-15 reps, 30-45 seconds rest

Push-Ups

4 sets to failure

Pull-Ups

3 warm-up sets

Deadlift

5 sets of 15, 12, 10, 6, and 6 reps

Bent-Over Barbell Rows3 sets of 12, 8, and 6 reps

Lat Pull-Downs


Cable Rows

3 sets of 15 reps

Printable Page PDF Document

Day 2: Back
http://adclick.g.doubleclick.net/aclk%253Fsa%253DL%2526ai%253DBTrcD0cklUortN6HcigfpsICYCa6h8acDAAAAEAEgADgAWPafovpSYMvLgYW0F4IBF2NhLXB1Yi01MzM3NDU1ODYzMjgyMTAzsgEUd3d3LmJvZHlidWlsZGluZy5jb226AQlnZnBfaW1hZ2XIAQnaAVhodHRwOi8vd3d3LmJvZHlidWlsZGluZy5jb20vZnVuL3RlZW4tYW1hdGV1ci1vZi10aGUtd2Vlay10ZWVuLWJyYXduLWJ1aWx0LXdpdGgtaXJvbi5odG1swAIC4AIA6gIlNTQ4MC81NDgwLmxpYS5ib2R5YnVpbGRpbmcvc3VwZXItc2l0ZfgC_9EekAOwCZgD4AOoAwHQBJBO4AQBoAYg%2526num%253D0%2526sig%253DAOD64_3mK7WVkH5j5rluij4laHT_elkKpw%2526client%253Dca-pub-5337455863282103%2526adurl%253Dhttp://www.bodybuilding.com/fun/mft28-greg-plitts-4-week-military-fitness-trainer-by-met-rx.htmlhttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Bench+Press:+4+sets+of+15,+12,+10,+and+8+reps&Sets%5B%5D=4&Exercise%5B%5D=Incline+Bench+Press:+4+sets+of+12,+10,+6,+and+6+reps&Sets%5B%5D=4&Exercise%5B%5D=Incline+Dumbbell+Flyes:+3+sets+of+12,+12,+and+10+reps&Sets%5B%5D=3&Exercise%5B%5D=Cable+Flyes:+7+sets+of+8-15+reps,+30-45+seconds+rest&Sets%5B%5D=7&Exercise%5B%5D=Push-Ups:+4+sets+to+failure&Sets%5B%5D=4&TotalExercises=5&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Brian+Hastings&name=Chest+Workout&pdf=yeshttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Bench+Press:+4+sets+of+15,+12,+10,+and+8+reps&Sets%5B%5D=4&Exercise%5B%5D=Incline+Bench+Press:+4+sets+of+12,+10,+6,+and+6+reps&Sets%5B%5D=4&Exercise%5B%5D=Incline+Dumbbell+Flyes:+3+sets+of+12,+12,+and+10+reps&Sets%5B%5D=3&Exercise%5B%5D=Cable+Flyes:+7+sets+of+8-15+reps,+30-45+seconds+rest&Sets%5B%5D=7&Exercise%5B%5D=Push-Ups:+4+sets+to+failure&Sets%5B%5D=4&TotalExercises=5&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Brian+Hastings&name=Chest+Workouthttp://pop%28%27seated-cable-rows%27%29/http://pop%28%27seated-cable-rows%27%29/http://pop%28%27seated-cable-rows%27%29/http://pop%28%27wide-grip-lat-pulldown%27%29/http://pop%28%27wide-grip-lat-pulldown%27%29/http://pop%28%27wide-grip-lat-pulldown%27%29/http://pop%28%27bent-over-barbell-row%27%29/http://pop%28%27bent-over-barbell-row%27%29/http://pop%28%27bent-over-barbell-row%27%29/http://pop%28%27barbell-deadlift%27%29/http://pop%28%27barbell-deadlift%27%29/http://pop%28%27barbell-deadlift%27%29/http://pop%28%27pullups%27%29/http://pop%28%27pullups%27%29/http://pop%28%27pullups%27%29/http://pop%28%27pushups%27%29/http://pop%28%27flat-bench-cable-flyes%27%29/http://pop%28%27incline-dumbbell-flyes%27%29/http://pop%28%27barbell-incline-bench-press-medium-grip%27%29/http://pop%28%27barbell-incline-bench-press-medium-grip%27%29/http://pop%28%27barbell-incline-bench-press-medium-grip%27%29/http://pop%28%27pushups%27%29/http://pop%28%27pushups%27%29/http://pop%28%27flat-bench-cable-flyes%27%29/http://pop%28%27flat-bench-cable-flyes%27%29/http://pop%28%27incline-dumbbell-flyes%27%29/http://pop%28%27incline-dumbbell-flyes%27%29/


4/18



Back Extensions

3 sets to failure

Dumbbell Press


Machine Press


Reverse Flyes3 sets of 15, 12, and 12 reps

Lateral Raise


Hammer-Grip Front Raise (shown with pronated grip)


Barbell Shrugs

4 sets of 30, 25, 20, and 20 reps

Dumbbell Shrugs

2 dropsets


Day 3: Rest

Day 4: Shoulde rs/Traps


Day 5: Legs
http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Dumbbell+Press:+4+sets+of+12,+10,+8,+and+6+reps&Sets%5B%5D=4&Exercise%5B%5D=Machine+Press:+4+sets+of+10,+8,+8,+and+6+reps&Sets%5B%5D=4&Exercise%5B%5D=Reverse+Flyes:+3+sets+of+15,+12,+and+12+reps&Sets%5B%5D=3&Exercise%5B%5D=Lateral+Raise:+3+sets+of+15,+12,+and+12+reps&Sets%5B%5D=3&Exercise%5B%5D=Hammer-Grip+Front+Raise:+3+sets+of+15,+12,+and+12+reps&Sets%5B%5D=3&Exercise%5B%5D=Barbell+Shrugs:+4+sets+of+30,+25,+20,+and+20+reps&Sets%5B%5D=4&Exercise%5B%5D=Dumbbell+Shrugs:+2+dropsets&Sets%5B%5D=2&TotalExercises=7&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Brian+Hastings&name=Shoulders/Traps+Workout&pdf=yeshttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Dumbbell+Press:+4+sets+of+12,+10,+8,+and+6+reps&Sets%5B%5D=4&Exercise%5B%5D=Machine+Press:+4+sets+of+10,+8,+8,+and+6+reps&Sets%5B%5D=4&Exercise%5B%5D=Reverse+Flyes:+3+sets+of+15,+12,+and+12+reps&Sets%5B%5D=3&Exercise%5B%5D=Lateral+Raise:+3+sets+of+15,+12,+and+12+reps&Sets%5B%5D=3&Exercise%5B%5D=Hammer-Grip+Front+Raise:+3+sets+of+15,+12,+and+12+reps&Sets%5B%5D=3&Exercise%5B%5D=Barbell+Shrugs:+4+sets+of+30,+25,+20,+and+20+reps&Sets%5B%5D=4&Exercise%5B%5D=Dumbbell+Shrugs:+2+dropsets&Sets%5B%5D=2&TotalExercises=7&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Brian+Hastings&name=Shoulders/Traps+Workouthttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Pull-Ups:+3+warm-up+sets&Sets%5B%5D=3&Exercise%5B%5D=Deadlift:+5+sets+of+15,+12,+10,+6,+and+6+reps&Sets%5B%5D=5&Exercise%5B%5D=Bent-Over+Barbell+Rows:+3+sets+of+12,+8,+and+6+reps&Sets%5B%5D=3&Exercise%5B%5D=Lat+Pull-Downs:+4+sets+of+12,+10,+10,+and+8+reps&Sets%5B%5D=4&Exercise%5B%5D=Cable+Rows:+3+sets+of+15+reps&Sets%5B%5D=3&Exercise%5B%5D=Back+Extensions:+3+sets+to+failure&Sets%5B%5D=3&TotalExercises=6&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Brian+Hastings&name=Back+Workout&pdf=yeshttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Pull-Ups:+3+warm-up+sets&Sets%5B%5D=3&Exercise%5B%5D=Deadlift:+5+sets+of+15,+12,+10,+6,+and+6+reps&Sets%5B%5D=5&Exercise%5B%5D=Bent-Over+Barbell+Rows:+3+sets+of+12,+8,+and+6+reps&Sets%5B%5D=3&Exercise%5B%5D=Lat+Pull-Downs:+4+sets+of+12,+10,+10,+and+8+reps&Sets%5B%5D=4&Exercise%5B%5D=Cable+Rows:+3+sets+of+15+reps&Sets%5B%5D=3&Exercise%5B%5D=Back+Extensions:+3+sets+to+failure&Sets%5B%5D=3&TotalExercises=6&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Brian+Hastings&name=Back+Workouthttp://pop%28%27dumbbell-shrug%27%29/http://pop%28%27dumbbell-shrug%27%29/http://pop%28%27dumbbell-shrug%27%29/http://pop%28%27barbell-shrug%27%29/http://pop%28%27barbell-shrug%27%29/http://pop%28%27barbell-shrug%27%29/http://pop%28%27front-dumbbell-raise%27%29/http://pop%28%27front-dumbbell-raise%27%29/http://pop%28%27front-dumbbell-raise%27%29/http://pop%28%27side-lateral-raise%27%29/http://pop%28%27side-lateral-raise%27%29/http://pop%28%27side-lateral-raise%27%29/http://pop%28%27reverse-flyes%27%29/http://pop%28%27reverse-flyes%27%29/http://pop%28%27reverse-flyes%27%29/http://pop%28%27machine-shoulder-military-press%27%29/http://pop%28%27machine-shoulder-military-press%27%29/http://pop%28%27machine-shoulder-military-press%27%29/http://pop%28%27standing-dumbbell-press-%27%29/http://pop%28%27standing-dumbbell-press-%27%29/http://pop%28%27standing-dumbbell-press-%27%29/http://pop%28%27hyperextensions-back-extensions%27%29/http://pop%28%27hyperextensions-back-extensions%27%29/http://pop%28%27hyperextensions-back-extensions%27%29/


5/18



Squats

5 sets of 15, 10, 8, 8, and 6 reps

Walking Lunges

2 sets of 20 reps

Leg Press


Leg Curls


Leg Extensions


Seated Calf Raise

5 sets of 20 reps

Skull Crushers


Weighted Dips

4 sets of 15, 12, 12, and 10 reps

Overhead Extensions



Day 6: Arms
http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Squats:+5+sets+of+15,+10,+8,+8,+and+6+reps&Sets%5B%5D=5&Exercise%5B%5D=Walking+Lunges:+2+sets+of+20+reps&Sets%5B%5D=2&Exercise%5B%5D=Leg+Press:+3+sets+of+15,+12,+and+10+reps&Sets%5B%5D=3&Exercise%5B%5D=Leg+Curls:+3+sets+of+20,+20,+and+15+reps&Sets%5B%5D=3&Exercise%5B%5D=Leg+Extensions:+3+sets+of+20,+20,+and+15+reps&Sets%5B%5D=3&Exercise%5B%5D=Seated+Calf+Raise:+5+sets+of+20+reps&Sets%5B%5D=5&TotalExercises=6&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Brian+Hastings&name=Legs+Workout&pdf=yeshttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Squats:+5+sets+of+15,+10,+8,+8,+and+6+reps&Sets%5B%5D=5&Exercise%5B%5D=Walking+Lunges:+2+sets+of+20+reps&Sets%5B%5D=2&Exercise%5B%5D=Leg+Press:+3+sets+of+15,+12,+and+10+reps&Sets%5B%5D=3&Exercise%5B%5D=Leg+Curls:+3+sets+of+20,+20,+and+15+reps&Sets%5B%5D=3&Exercise%5B%5D=Leg+Extensions:+3+sets+of+20,+20,+and+15+reps&Sets%5B%5D=3&Exercise%5B%5D=Seated+Calf+Raise:+5+sets+of+20+reps&Sets%5B%5D=5&TotalExercises=6&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Brian+Hastings&name=Legs+Workouthttp://pop%28%27standing-dumbbell-triceps-extension%27%29/http://pop%28%27standing-dumbbell-triceps-extension%27%29/http://pop%28%27standing-dumbbell-triceps-extension%27%29/http://pop%28%27dips-triceps-version%27%29/http://pop%28%27dips-triceps-version%27%29/http://pop%28%27dips-triceps-version%27%29/http://pop%28%27lying-triceps-press%27%29/http://pop%28%27lying-triceps-press%27%29/http://pop%28%27lying-triceps-press%27%29/http://pop%28%27seated-calf-raise%27%29/http://pop%28%27seated-calf-raise%27%29/http://pop%28%27seated-calf-raise%27%29/http://pop%28%27leg-extensions%27%29/http://pop%28%27leg-extensions%27%29/http://pop%28%27leg-extensions%27%29/http://pop%28%27seated-leg-curl%27%29/http://pop%28%27seated-leg-curl%27%29/http://pop%28%27seated-leg-curl%27%29/http://pop%28%27leg-press%27%29/http://pop%28%27leg-press%27%29/http://pop%28%27leg-press%27%29/http://pop%28%27bodyweight-walking-lunge%27%29/http://pop%28%27bodyweight-walking-lunge%27%29/http://pop%28%27bodyweight-walking-lunge%27%29/http://pop%28%27barbell-full-squat%27%29/http://pop%28%27barbell-full-squat%27%29/http://pop%28%27barbell-full-squat%27%29/


6/18



Cable Extensions


Barbell Curls


Hammer Curls

4 sets of 15, 12, 12, and 10 reps

Incline Curls


Cable Curls


Egg Whites

9 whites


Day 7: Rest

What Nutrition Plan Fueled Your Body?

Meal 1

Amateurs Of The WeekMain PageBodybuilding.com honors amateurs across all categories

for their hard work, dedication, and great phys iques.Learn how our featured amateurs built their bodies and

hit their goals!
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7/18



Oatmeal

1 cup

Almonds

1 serving

Optimum Gold Standard 100% Whey

1 scoop

Almonds

1 serving

Chicken Breast

6 ounces

Wheat Bread

2 slices


1 scoop

Tilapia

6 ounces

Meal 2

Meal 3

Meal 4: Post-Workout

Meal 5
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8/18



Brown Rice

1 cup

Rice Cakes

2 cakes

Apple

1 apple

Ground Beef

8 ounces

Spinach

1 serving

Optimum Gold Standard 100% Casein

1 scoop

Almonds

1 serving

Meal 6

Meal 7

What Supplements Gave You an Edge?

With Meal 1
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9/18



Multivitamin

Vitamin-C

L-Arginine

Citrulline

Fish Oil

CoQ10

CLA


BPI Sports 1.M.R Powder

With Meal 2

Pre-Workout

Post-Workout
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10/18




Glutamine

Optimum Gold Standard 100% Casein

Glutamine

Fish Oil

CLA

Before Bed

How Did Your Passion for Fitness Emerge?Fitness became a main priority in my life when I decided to get more out of life and change the

way I felt and looked. I love the sport of bodybuilding because you get exactly what you put into it

it's 100 percent up to you.
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11/18



What/Who Motivated You to Be a Fitness Guru?

Seeing huge changes in my body motivated me to always want more. Bodybuilding is a sport

that can never be defined with a finish line. There's always something to be improved upon. That's

what motivates me to work out and eat healthy. I want to see the positive changes happen.

Where Did You Go for Inspiration?

My inspiration came from seeing today's IFBB pros and their physiques. Many of them, including

Kai Greene, have not had easy lives. To see them succeed inspires me in bodybuilding and life.

What Are Your Future Fitness Plans?

I plan to compete in the teen division for bodybuilding next year when I'm 19 years old. I will

continue to live my life with bodybuilding as a primary centerpiece.

What Is the Most Important Fitness Tip?

Stay on top of your diet and don't train too heavy. If you can't control the weight then don't try to

lift it. That's how you get hurt.
http://contest.bodybuilding.com/bio/43/


12/18



Who Is Your FavoriteCompetitor?

Antoine Vaillant. He is an absolute beast.

How Did Bodybuilding.comHelp You Reach Your Goals?

Bodybuilding.com was a huge help when I

first started working out. It gave me theability to see how other people work out and

eat, which gave me something to build off. I

had no idea about fitness because I'm from

a family that isn't serious about it.

Bodybuilding.com helped me learn what I

wasn't taught growing up.

Brian's Top 5 Gym Tracks

1. "Hungry" by Rob Bailey

2. "Hollow Points" by Jedi Mind Tricks

3. "Witchcraft" by Pendulum

4. "m.A.A.d city" by Kendrick Lamar

5. "AC-130 Remix" by Attack Attack

RELATED ARTICLES
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13/18



POOR 1 2 3 4 5 6 7 8 9 10

EXCELLENT

OVERALL RATING

N/A Out of 10

4 Ratings

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7 Safe & Effective Fat Loss Tips Every Teen ShouldKnow!

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Teen Amateur BodybuilderOf The Week

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14/18



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Rep Power: 10

Body Stats

ht: 5'9"wt: 180 lbsbf: 7.0%

powerhouse313

sick!

Jun 11, 2013 5:53pm|report

Rep Power: 2928

Body Stats

ht: 5'11"wt: 170 lbsbf: 6.0%

Peakkwithme

Yeeee HASTINGS!!!! Much love brotha! Team SwollMates!

Article Rated: 10


Rep Power: 170266

Body Stats

ht: 6'0"wt: 169 lbsbf: 9.0%

jstane k

Whoa, hyooooooj ! Srs, nice.

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15/18



Rep Power: 10

Body Stats

ht: 5'9"wt: 180 lbsbf: 12.0%

techqi

"Top 5 Gym Tracks" RESPECT!


Rep Power: 985155

Body Stats

ht: 5'8"wt: 205 lbsbf: 11.0%

jpfresh94

****...


Rep Power: 138146

Body Stats

ht: 6'0"wt: 184.36 lbsbf: 14.0%

alixxandarFixed track list below in case anyone wants to search for the

songs..

Great work though!

"Hungry" by Rob Bailey

"Hollow Points " by Jedi Mind Tricks

"Witchcraft" by Pendulum

"m.A.A.d city" by Kendri ck Lam ar

"AC-130 Rem ix" by AttackAttack!

Jun 12, 2013 12:12am|report

Rep Power: 10

Body Stats

ht: 5'11"wt: 198 lbsbf: 14.0%

Tanzix

Wicked!

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16/18



Rep Power: 103651

Body Stats

ht: 6'0"wt: 180 lbsbf: 14.0%

Maxx26

wowww incredible physique especial ly at 18! I wish I started

as young as you did. Good work brotha


Rep Power: 4149

Body Stats

ht: 5'10"wt: 175 lbsbf: 12.0%

GoldstandardAsh

Amazing potential right there! You're going to go far man!


Rep Power: -8571

Body Stats

ht: 6'0"wt: 165 lbsbf: 7.0%

dchampisereGreat arms genetics!


Rep Power: 10

Body Stats

ht: 6'0"wt: 219 lbsbf: 15.0%

cmart023

attack attack!


Rep Power: 1093992

Body Stats

ht: 6'0"wt: 190 lbsbf: 10.0%

thomasDB

Great looking back and arms buddy!

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17/18



Rep Power: 1093992

Body Stats

ht: 6'0"wt: 190 lbsbf: 10.0%

thomasDB

Great looking back and arms buddy!


Rep Power: 10

Body Stats

ht: 5'11"wt: 186 lbsbf: 15.0%

ch3wbak4

Respect


Rep Power: 10

Body Stats

ht: 5'7"wt: 137 lbsbf: 9.0%

TeenIrishMuscle

Sweet Mate:)


Rep Power: 10

Body Stats

ht: 5'8"wt: 162 lbsbf: 7.0%

RetiredRaven

Nice selection of mus ic you got going, I listen to the sam e

stuff when I h it the Gym!

Aug 1 2, 20 13 9: 32am |report
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18/18

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