Steve Cook

**Arnold** · 24.07.2015, 13:59

Vorname: Steve
Name: Cook

Training:

Monday: Chest/Back/Abs

(AM – Chest/Back, PM – Abs/30mins LISS)

Incline (DB or BB) Bench Press – 4 sets 8-15 reps
Wide Grip Pull Ups or Lat Pulldown – 4 sets 10-15 reps

Superset:

Incline DB Fly – 3 sets 10-15 reps
Supported T-bar Row – 3 sets 10-15 reps

Superset:

Bench Press (DB or BB) – 3 sets 8-12 reps
Close Grip Cable Row – 3 sets 10-15 reps

Superset:

Dips (for chest) or Decline Hammer Press – 3 sets failure
Close Grip Pulldown – 3 sets to failure
Pull Overs (DB or Cable) – 3 sets failure

(Giant set 3 rounds – failure)

Hanging Knee Raises
Rope Crunch
Broomstick Twist
Decline Bench Leg Raises
Swiss Ball Crunch

Tuesday: Delts/Traps/Arms/Calves

(AM – Delts/Traps, PM – Arms/Calves)

DB or Military Press – 3 sets 8-12 reps
Lateral DB or Cable Raise – 3 Set 8-12 reps
Bent over DB Lateral or Pec Deck – 5 sets 10-15
Front Raise – 3 sets 10-15
Upright Row (wide grip) – 3 sets 10-12

Superset:

Skull Crushers – 3 sets 8-14
Barbell Curl – 3 sets 8-12

Superset:

Weighted Dips – 3 sets to failure
Incline DB Curl – 3 sets 8-12

Superset:

Rope Extension – 3 sets 12-15
Concentrated Curl – 10-15

(Giant set 3 rounds)

Standing Calve Raises – 10-25
Seated Calve Raises – 10-25
Donkey Machine – 10-25
Reverse Tib Raise – 20-30

Wednesday: Quads/Hamstring/Abs

Stiff Legged Deadlift – 3 sets 8-12
Back or Front Squat – 3 sets 12-20
Standing Leg Curl – 3 sets 10-15
Leg Press (preformed slow) 3 sets 10-15
Lying Leg Curl 5 drops sets each to failure
Leg Extensions – 5 drop sets each to failure

(Giant set 3 rounds – failure)

Hanging Knee Raises
Rope Crunch
Broomstick Twist
Decline Bench Leg Raises
Swiss Ball Crunch

Thursday – HIIT Cardio

HIIT Sprints or Swimming (30-45mins)

Friday – Chest/Back/Abs/Cardio

(AM – Chest/Back, PM – Abs/30 min LISS)

Incline (DB or BB) Bench Press – 4 sets 8-15 reps
Wide Grip Pull Ups or Lat Pulldown – 4 sets 10-15 reps

Superset:

Incline DB Fly – 3 sets 10-15 reps
Supported T-bar Row – 3 sets 10-15 reps

Superset:

Bench Press (DB or BB) – 3 sets 8-12 reps
Close Grip Cable Row – 3 sets 10-15 reps

Superset:

Dips (for chest) or Decline Hammer Press – 3 sets failure
Close Grip Pulldown – 3 sets to failure
Pull Overs (DB or Cable) – 3 sets failure

(Giant set 3 rounds – failure)

Hanging Knee Raises
Rope Crunch
Broomstick Twist
Decline Bench Leg Raises
Swiss Ball Crunch

Saturday: Delts/Traps/Arm/Calves

(AM – Delts/Traps, PM – Arms/Calves)

DB or Military Press – 3 sets 8-12 reps
Lateral DB or Cable Raise – 3 Set 8-12 reps
Bent over DB Lateral or Pec Deck – 5 sets 10-15
Front Raise – 3 sets 10-15
Upright Row (wide grip) – 3 sets 10-12

Superset:

Skull Crushers – 3 sets 8-14
Barbell Curl – 3 sets 8-12

Superset:

Weighted Dips – 3 sets to failure
Incline DB Curl – 3 sets 8-12

Superset:

Rope Extension – 3 sets 12-15
Concentrated Curl – 10-15

(Giant set 3 rounds)

Standing Calve Raises – 10-25
Seated Calve Raises – 10-25
Donkey Machine – 10-25
Reverse Tib Raise – 20-30

Sunday – Cardio

30 minutes HIIT intervals

Bilder