Michael
Ardeno
Location: Washington,
Pennsylvania
Height: 5"6
Weight: 145 lbs
Age: 18
Favorite Body Parts: Back and abs
How
I Became fit!
From The age of 7 years old I was always competing in some kind of sport; from baseball, football to wrestling, so I have always been active. Along with being active, I was blessed with a fast metabolism. One I hit middle school I started to get Abs that were barley noticeable with out working out. That made me think how much I can improve if I worked out. Entering High school I casually made an appearance to the gym, nothing serious. At this time I only focused on one sport and that was wrestling. After my sophomore year of high school I decided I wanted to hit the gym hard to gain muscle for the upcoming season. I started by going to the gym 5 days a week and focusing on one muscle each day. Once I started, I was seeing results super quick. I loved the feeling of seeing myself grow and get a better physique. There is no better feeling of seeing first hand all your hard work pay off. Lifting has become a huge part of my life and I continue to workout 6 days a week. I don't know where I would be without working out. It helps me with stress, live a healthier lifestyle and feel alot better about myself. I encourage everyone to workout and live a healthier lifestyle. The sky is the limit!
My Motivation
What motivates me is knowing how far I have came with my body and there is
still so many goals I have yet to achieve. My family and friends are also
key to keep me motivated.
My Workout
Monday- Shoulders
Dumbbell press- 3 sets of 10
Military press- 3 sets of 10
Shrugs- 3 sets till failure
T-cups- 2 sets of 15
Killers- 2 sets of 15
Behind back shrugs- 3 sets till failure
Tuesday- Legs, Abs
Squats- 5 sets of 8-10
Front squats- 3 sets of 8-10
Straight leg dead lift- 3 sets of 10
Seated calve raise- 3 sets of 10
Standing calve raise- 3 sets of 10
Reverse crunch- 3 sets of 10
weighted decline sit up- 3 sets of 10
Wednesday- Biceps, Triceps
Barbell curls- 2 sets of 10
Reverse grip bench press- 3 sets of 10
Barbell Curls- 3 sets of 10
Close grip bench press- 3 sets of 10
Plate Curls- 3 sets of 10
Triceps Pull downs- 3 sets of 10
Reverse grip triceps pull downs- 3 sets of 10
Hammer curls- 3 sets of 10
Dips- 3 sets till failure
Thursday- Cardio, Abs
Treadmill, out door jog, bike or jumping rope
Leg up's- 3 sets of 15
Upside down hanging crunches- 3 sets of 10-12
Friday- Off
Saturday- Chest, Abs
Incline Bench press- 5 sets of 6-10
Wide grip bench press to neck 3 sets of 15
Decline bench press- 3 sets of 10
Incline Dumbbell press- 4 sets of 10
Peck Deck- 3 sets of 10
Oblique crunches- 3 sets of 20
Jack Knives- 3 sets of 10
Sunday- Back
Dead lift- 5 sets of 4-8
One Arm dumbbell row- 2 sets of 10
Cable Rows- 3 sets of 10
Lat Pulldowns- 3 sets of 10
Pullovers- 3 sets of 10
Wide grip Pull ups- 6 sets till failure
My Diet
I try and have 5-7 meals a day. Consisting of fruits, vegetables, lean meat,
carbs, fiber and a high intake of protein. I have 3 syntha-6 protein shakes
a day.
Advice:
My advice would be to give it your all each and every time you step into the
gym. If you don't then you wont see results. The human body can to amazing
things, It's about how far your willing to push it. Always remember your
doing it for yourself and not to let others bring you down. Working out is
just the first step of having a great physique. Your diet plays a huge role
in your outcome. Keep a steady diet plan and It will do wonders for your
results. Set your goals as high as you can and do whatever it takes to reach
them, The sky is the limit!
Good Luck Everyone,
Michael
In
48 hours you'll receive a Customized Diet Plan and Workout designed to get YOU
Lean & Ripped in less than 12 weeks!
Join
Sixpacknow.com Today 
Recent Abs of the Month:
Tim, Tori, Charlie, Jermaine, Arris, Fernando, Kizzito, Bryan, AJ, John, MJ, Roland, Martin, Joe, Matthew, Josh, Ben, Brad, Scotty, Mike Arone, Jeff, Billy, Doug, Alan V, Adam Abs, Neil Rigney, Brandon Gutierrez, Joey Guidangen, Aric Sudicky,
Konstantin, Gary, Amos Riddick, Chad Everson, Justin Peel, Maurice Florendo, Joey Michael, Tony Dicker, Max Phillisaire, Ryan MacDonald, Anton Antipov, Larry Crowe, Jared Brown, Tony Cress, Klaus Myren Riis, Ross Edgley
