Steve Cook Workout Routine

Steve Cook is an American IFBB professional physique competitor. He’s known for his physique and is one of the most recognizable men in the fitness industry. He came 4th at the 2014 and 8th in the 2013 Mr. Olympia physique showdown competition. Steve earned a Bachelor of Science degree in Integrated Studies from Dixie State College where he also played football. He is also known for his YouTube channel swoldiernation. He is the middle child of 7 born to a father who served as a coach and athletic director.

  • Born — October 12, 1984 
  • Place — Boise, Idaho, United States of America
  • Height — 6 Feet 1 Inch
  • Weight — 220.5 lbs
  • Occupation — Optimum nutrition athlete, spokesmodel, and contributing writer for Bodybuilding.com
  • Sun Sign — Sagittarius
  • Website — www.stevecookhealth.com

DIET PLAN 


Meal 1

  • Egg Whites (8)
  • Whole Eggs (2)
  • Veggies — Peppers and Spinach (1 serving)
  • Oats (60-80g)
Meal 2
  • Lean Protein — White Fish, Chicken, Turkey, Lean Steak (7oz)
  • Carbs — Brown Rice Sweet Potato or Ezekiel Bread (70g)
Meal 3 (Post-workout) 
  • Protein Powder (40g)
  • Waxy Maize Starch and Maltodextrin (50-100g)
Meal 4 (1 hour later) 
  • Lean Meat (7oz)
  • Complex Carbs — Whole Wheat Pasta, Brown Rice, Sweet Potato (70-90g)
  • Veggies (1 serving)
Meal 5
  • Lean Meat (7oz)
  • Veggies (1 serving)
  • Almonds/Almond Butter, or Avocado, or Olive Oil (10-20g)
Meal 6
  • Wholly Oats Protein Bar (1)
Meal 7
  • Casein Protein (1.5 scoops)
  • Almonds/Almond Butter, or Avocado, or Olive Oil (10-20g)

SUPPLEMENTS 

  • Opti-Men Multivitamin
  • ON BCAAS
  • ON Glutamine
  • ON HMB
  • ON Creatine
  • ON Protein Powder
  • ON Fish Oil
  • Beta Alanine
  • ON AmiN.O. Energy
  • Green Tea
  • ON ZMA
  • ON Nitric Boost
  • ON Gylcomaize

ROUTINE 


Day 1- Quads / Hams / Calves 
Day 2 – Chest / Biceps / Abs 
Day 3 – Cardio 
Day 4 – Back / Triceps / Calves 
Day 5 – Delts / Traps / Abs 
Day 6 – Cardio 
Day 7 – Repeat 


EXERCISES 


Day 1 (Quads / Hams / Calves) 
  1. Leg Extensions (3 sets) (2 warm up sets of 15 reps, 1 working set of 10-12 reps to failure, 1 minute rest between sets) 

  2. Leg Press (3 sets) (2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, 1.minute rest between each sets)

  3. Hack Squats (3 sets) (2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, 1 minute rest between each sets)

  4. Seated Leg Curls (2 sets) (1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, 1 minute rest between each sets)

  5. Stiff-Legged Barbell Deadlift (2 sets) (1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, 1 minute rest between each sets)

  6. Calf Press On The Leg Press Machine (1 warm up set of 10-12 reps, 3 rest-pause sets to failure, 10-15 seconds rest between each set) 

  7. Seated Calf Raise (2 sets) (1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, 1 minute rest between each sets) 


Day 2 (Chest / Biceps / Abs) 
  1. Decline Barbell Bench Press (3 sets) (2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure, 1 minute rest between sets) 

  2. Incline Dumbbell Press (2 sets) (1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, 1 minute rest between sets) 

  3. Dumbbell Flyes (2 sets) (1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, 1 minute rest between sets) 

  4. Concentration Curls (2 sets) (1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, 1 minute rest between sets) 

  5. Hammer Curls (2 sets of 6-8 reps to failure, 1 min rest between sets)

  6. Barbell Curls (2 working sets of 8-10 reps to failure, Desired weight (1 min rest between sets)

  7. Knee/Hip Raise On Parallel Bars (3 sets to failure, Superset) 

  8. Crunches (3 sets to failure, Superset) 

  9. Cable Crunches (3 sets to failure, Superset) 

  10. Decline Reverse Crunch (3 sets to failure, Superset) 


Day 4 (Back / Triceps / Calves) 
  1. Straight-Arm Dumbbell Pullover (3 sets) (2 warm up sets of 10-12 reps, 1 working set of 8-10 reps to failure)

  2. Close-Grip Front Lat Pulldown (2 sets) (1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, 1 minute rest between sets) 

  3. One Arm Dumbbell Rows (2 sets) (1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, 1 minute rest between sets) 

  4. Seated Cable Rows (2 sets) (1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, 1 minute rest between sets) 

  5. Barbell Deadlift (2 sets) (1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, 1 minute rest between sets) 

  6. Triceps Pushdown (2 sets) (1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, 1 minute rest) 

  7. Cable Lying Triceps Extension (2 sets) (1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, 1 minute rest between sets) 

  8. Seated Triceps Press (1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, 1 minute rest between sets) 

  9. Calf Press On The Leg Press Machine (1 warm up set of 10-12 reps, 3 rest-pause sets to failure, 10-15 seconds rest between sets )

  10. Seated Calf Raise (2 sets) (1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, 1 minute rest between sets) 


Day 5 (Delts / Traps / Abs) 
  1. Dumbbell Shoulder Press (3 sets) (1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure, 1 minute rest between sets) 

  2. Side Lateral Raise (2 sets) (1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, 1 minute rest between sets) 

  3. Low Pulley Row To Neck (1 set of 6-8 reps to failure)

  4. Reverse Flyes (2 sets) (1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure)

  5. Barbell Shrug (3 sets) (1 warm up set of 12-15 reps, 2 working sets of 8-10 reps to failure)

  6. Upright Barbell Row (3 sets) (1 warm up set of 12 reps, 2 working sets of 8-10 reps to failure)

  7. Knee/Hip Raise On Parallel Bars (3 sets to failure, Superset) 

  8. Crunches (3 sets to failure, Superset) 

  9. Cable Crunches (3 sets to failure, Superset) 

  10. Decline Reverse Crunch (3 sets to failure, Superset) 




Quote 
Good is not enough if better is possible.


Reference 
  • Bodybuilding. com 

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