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

QHow 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.”

Dumbbell Curl
1 warm-up set, 3 sets of 8-10 reps, 1 dropset
Concentration Dumbbell Curl
3 sets of 10 reps
Rope Push-Down
4 sets of 8-10 reps, 1 dropset
Single-Arm Cable Push-Down
3 sets of 10 reps
Preacher Curl
4 sets of 8-12 reps
Skull Crusher
4 sets of 12 reps
Superset
Dips
2 sets to failure
Dumbbell Hammer Curl
3 sets of 8-10 reps, 1 dropset
Dumbbell Extension
3 sets to failure

Squat
1 warm-up set, 4 sets of 10-12 reps
Leg Press
4 sets of 10-12 reps
Seated Leg Curl
4 sets of 12-15 reps
Seated Leg Extension
4 sets of 12-15 reps

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

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

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

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?

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.

Egg Whites
6 whites
Banana
1 banana
Apple
1 apple
Milk
12 ounces

Optimum Gold Standard 100% Whey
2 servings
Chicken Breast
4 ounces

Chicken Breast
4 ounces
White Rice
1 cup

Chicken Breast
4 ounces
White Rice
1 cup

Fish
8 ounces
Optimum Gold Standard 100% Whey
1 serving
Banana
1 banana
White Rice
1 cup

Oats
1 cup
Optimum Gold Standard 100% Whey
1 serving

What supplements gave you an edge?

USPlabs Modern BCAA+

Optimum Gold Standard 100% Whey

Pro Supps MR. HYDE

Optimum Gold Standard 100% Whey
MuscleTech CreaCore

“I love the healthy lifestyle and how there are many people involved in fitness to associate with.”

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 Jim Cordova. Eventually, I discovered Bob Paris, Franco Columbu, and Frank Zane. 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!