Steve Cook dinner’s Exercise and Food regimen Plan

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So many trainees are constantly looking for the perfect workout to train them. In this article we got to the heart of bodybuilder Steve Cook’s nutrition plan and exercise routine!

Who is Steve Cook?

Steve Cook is a former Mr. Olympia contestant and one of the biggest names in the bodybuilding industry right now! Not only that, he has had an amazing career in fitness and modeling over the years. He was also a spokesperson for bodybuilding.com. The bodybuilding star has always been an avid fitness lover, who first trained as a soccer champion in high school.

His fruitful career in bodybuilding has reached new and greater heights over the years as he has won a variety of fitness competitions and secured 8th and 5th places at the 2013 and 2014 IFBB Olympics.

Reading about all of his accomplishments has surely piqued your curiosity about how exactly he gets that amazing body that has won all of these competitions. Fortunately, we are going to share Steve Cook’s exact workout and diet regimen with you, which has helped him achieve success as a figure model.

First, let’s take a look at Steve Cook’s body measurements

  • height: 185.5 cm (6 ‘1 “); Weight: 205-215 pounds
  • chest: 45 “; waist: 34 “
  • Arm size: 16.5 “

Steve Cook’s bodybuilding workout routine

To encourage better muscle growth, Steve Cook changes his exercise routine from time to time, which means increasing the rep range, volume, and tempo variations. Each training plan only lasts two weeks, although he likes to train a higher volume year-round.

To develop dense and tough muscles in the off-season, he focuses on combining basic movements with some heavy compound exercises to increase intensity.

Here is Steve Cook’s detailed training plan.

Monday: Focus on quads, hamstrings, and calves

  • 1-2 sentences
  • Repetitions range from 10-15 to failure
  • Rest 1 minute between sets
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  • Repetitions range from 10-12 to failure
  • Rest 1 minute between sets
  • 1-2 sentences
  • Repetitions range from 10-12 to failure
  • Rest 1 minute between sets
  • 1 sentence
  • Repetitions range from 10-12 to failure
  • Rest 1 minute between sets
  • Stiff leg deadlift
  • 1 sentence
  • Repetitions range from 10-12 to failure
  • Rest 1 minute between sets
  • Calf press with leg press
  • 1-3 sentences
  • Repetitions range from 10-12 to failure
  • Rest 1-15 seconds between sets
  • 1 sentence
  • Repetitions range from 6-10 to failure
  • Rest 1 minute between sets

Tuesday: chest, abs and biceps

  • Reject barbell bench press
  • 1 – 2 sentences
  • Repetitions range from 6-10 to failure
  • Rest 1 minute between sets
  • 1 sentence
  • Repetitive anger from 8-12 to failure
  • Rest 1 minute between sets
  • 1 – 2 sentences
  • Repetitions range from 6-10 to failure
  • Rest 1 minute between sets
  • 1 sentence
  • Repetitions range from 6-10 to failure
  • Rest 1 minute between sets
  • 2 sentences
  • Reps range from 6 to 9 to failure
  • Rest 1 minute between sets
  • 2 sentences
  • Repetitions range from 10-15 to failure
  • Rest 1 minute between sets
  • Parallel bars knee raises (superset with crunches below)
  • 3 sentences
  • Repetitions keep failing
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  • Repetitions keep failing

Superset

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  • Repetitions keep failing
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  • Repetitions keep failing

Wednesday: cardio

  • Jogging on the treadmill
    • 3 sentences
    • Repetitions take to failure

Thursday: focus on the back, triceps and calves

  • Straight arm dumbbell sweater
  • 1 – 2 sentences
  • Repetitions range from 8-10 to failure
  • Increase the weight between sets
  • Front pull-down with a tight grip
  • 1 sentence
  • Repetitions range from 8-12 to failure
  • Rest 1 minute between sets
  • 1 sentence
  • Repetitions range from 8-10 to failure
  • Rest 1 minute between sets
  • 1 sentence
  • Repetitions range from 10-12 to failure
  • Rest 1 minute between sets
  • 1 sentence
  • Repetitions range from 8-12 to failure
  • Rest 1 minute between sets
  • 1 sentence
  • Repetitions range from 8-10 to failure
  • Rest 1 minute between sets
  • Cable triceps extension
  • 1 sentence
  • Repetitions range from 8-10 to failure
  • Rest 1 minute between sets
  • 1 sentence
  • Repetitions range from 8-12 to failure
  • Rest 1 minute between sets
  • Calf press on a leg press device
  • 1 – 3 sentences
  • Repetitions range from 10-12 to failure
  • Rest 10-15 seconds between sets
  • 1 sentence
  • Repetitions range from 6-10 to failure
  • Rest 1 minute between sets

Friday: focus on deltas, traps and abs

  • 1 sentence
  • Repetitions range from 6-8 to failure
  • Rest 1 minute between sets
  • 1 sentence
  • Repetitions range from 8-10 to failure
  • Rest 1 minute between sets
  • 1 sentence
  • Repetitions range from 6-8 to failure
  • Rest 1 minute between sets
  • Every arm
  • 1 sentence
  • Repetitions range from 8-10 to failure
  • 1 – 2 sentences
  • Repetitions range from 8-10 to failure
  • Use whatever weight you want
  • 1 – 2 sentences
  • Repetitions range from 8-12 to failure
  • Use whatever weight you want

Superset

  • Knee raises on parallel bars
  • 3 sentences
  • Repetitions continue until failure
  • 3 sentences
  • Repetitions take to failure

Superset

  • 3 sentences
  • Repetitions take to failure
  • 3 sentences
  • Repetitions take to failure

Saturday: cardio

What about Steve Cook’s diet?

Keeping a body like Steve Cook’s in check requires a consistent eating plan all year round, with its protein content between 250 and 300 grams and its fat content between 50 and 70 grams. However, during his offseason he regularly eats more fruit, dairy products, and carbohydrates, although he extremely cuts his carbohydrate intake before photo shoots or competitions.

He eats about 6-7 meals a day, with an emphasis on lean proteins like chicken steak, fish, and turkey, while consuming creatine, whey protein, casein, BCAA, and multivitamins on a regular basis.

Below we have Steve Cook’s nutrition plan.

1st meal: Two eggs, eight egg whites, a serving of paprika, spinach, 60-80g oats

2nd meal: 7 ounces of lean meat, including turkey, chicken, and white fish, 70 g of carbohydrates such as sweet potato, brown rice, or Ezekiel bread

3rd meal (also known as a post-workout shake): 40g protein powder, 50-100g waxy maize

4th meal (one hour after the post-workout shake): 7 ounces of lean meat, 70-90 g of carbohydrates like sweet potatoes, brown rice and whole wheat pasta, a serving of vegetables

5th meal: 7 oz of lean meat, a serving of vegetables, 10-20 g of olive oil

6th meal: Protein bar when and when he’s at work

Meal 7: One and a half scoops of casein protein, 10-20 g of almonds

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