Workout Routines
Steve Cook Workout Routine
Steve Cook has gone from high football to smashing weightlifting records, and has been training since a very early age.
Steve is destined for greatness and even though he was not lucky enough to be born into a life of sport that gave him a winning edge.
Cook’s inner drive to overcome life’s uncertainties through tough times, and to grow from strength in becoming the face of Bodybuilding.com figure model and spokesperson.
Within this article, we’ll discuss Steve Cook’s workout routine and diet, and also all the different supplements he has to take to get the best out from his workout.
Current Stats
Height: 6′ (183cm)
Weight: 205 – 215lbs (88.5 – 93.0kg)
Age: 33 years old
Birthday: 10th of December
Owner: Steve Cook Health & Fitness
Birthplace: Boise, Idaho
Accolades: 2014 IFBB Dallas Pro 1st
Workout Principles
Within Steve Cook’s routines, he normally focuses on mixing the exercise up as much a possible. Cook isn’t a believer of sticking to the same type of training routine. He is constantly changing his rep ranges, rep tempo and volume to make sure his muscle is always being put under new stresses.
Steve Cook’s Workout Routine
Steve Cook’s workout routine normally consists of many different exercises.
You will soon see below what kind of routines he has. Cook focuses on hitting as many exercises as possible in one week. Twice a week he does cardio.
Monday: Legs
Within this routine, Steve performs 7 exercises, but for a total of 12 to 15 reps.
Here’s Steve Cook’s leg routine:
1. Leg Extension 2 sets, 15 reps (warm-ups)
2. Leg Press 2 sets, 10-12 reps (warm-up), 1 set, 10-12 reps to failure, desired weight (1 min rest between sets)
3. Hack Squat (2 sets, 10-12 reps) (
4. Seated Leg Curl (1 set, 10-12 reps (1 set, 10-12 reps to failure, desired weight (1 min rest between sets)
5. Stiff-Legged Barbell Deadlift (1 set, 10-12 reps (warm-up)
6. Calf Press On The Leg Press Machine (1 set, 10-12 reps (warm-up)
7. Seated Calf Raise (1 set, 10-12 reps)
Tuesday: Chest and Biceps
On Tuesday, Steve targets chest and biceps. There are 8 different exercises within Steve’s chest and biceps workout routine.
Here’s Steve Cook’s chest and biceps routine:
1. Decline Barbell Bench Press (2 sets, 10-12 reps (warm-up) – 1 set, 6-8 reps to failure, desired weight (1 min rest between sets)
2. Incline Dumbbell Press (1 set, 10-12 reps (warm-up) – 1 set, 6-8 reps to failure, desired weight (1 min rest between sets)
3. Dumbbell Flys (1 set, 10-12 reps (warm-up) – 1 set, 6-8 reps to failure, desired weight (1 min rest between sets)
4. Concentration Curls (1 set, 10-12 reps (warm-up) – 1 set, 6-8 reps to failure, desired weight (1 min rest between sets
5. Hammer Curls (2 sets, 6-8 reps to failure (1 min rest between sets)
6. Barbell Curl (2 sets, 8-10 reps to failure, desired weight (1 min rest between sets)
7. Superset, Knee/Hip Raise On Parallel Bars (3 sets, to failure)
8. Cable Crunch (3 sets, to failure)
Wednesday: Cardio Only
On Wednesday, Steve is using cardio only, by jogging treadmill.
Here’s Steve Cook’s cardio routine:
1. Jogging-Treadmill
Thursday: Back and Triceps
On Thursday, Steve hits back and triceps routine for 10 exercises. Each exercise is performed for 1 set and 10 to 12 reps.
Here’s Steve Cook’s back and triceps routine:
1. Straight-Arm Dumbbell Pullover (2 sets, 10-12 reps (warm-up) – 1 set, 8-10 reps to failure, desired weight (increase weight between sets)
2. Close-Grip Front Lat Pulldown (1 set, 10-12 reps (warm-up) – 1 set, 8-10 reps to failure, desired weight (1 min rest between sets)
3. One-Arm Dumbbell Row (1 set, 10-12 reps (warm-up) – 1 set, 8-10 reps to failure, desired weight (1 min rest between sets)
4. Seated Cable Rows (1 set, 10-12 reps (warm-up) – 1 set, 8-10 reps to failure, desired weight (1 min rest between sets)
5. Barbell Deadlift (1 set, 10-12 reps (warm-up) – 1 set, 8-10 reps to failure, desired weight (1 min rest between sets)
6. Triceps Pushdown (1 set, 10-12 reps (warm-up) – 1 set, 8-10 reps to failure, desired weight (1 min rest between sets)
7. Cable Lying Triceps Extension (1 set, 10-12 reps (warm-up) – 1 set, 8-10 reps to failure, desired weight (1 min rest between sets)
8. Seated Triceps Press (1 set, 10-12 reps (warm-up) – 1 set, 8-10 reps to failure, desired weight (1 min rest between sets)
9. Calf Press On The Leg Press Machine (1 set, 10-12 reps (warm-up) – 3 sets, rest-pause to failure, desired weight (10-15 sec rest between sets)
10. Seated Calf Raise (1 set, 10-12 reps (warm-up) – 1 set, 6-8 reps to failure, desired weight (1 min rest between sets)
Friday: Delts/Traps/Abs
On Friday, Steve hits a delts, traps and abs workout routine where he’s using 8 different exercises.
Here’s Steve Cook’s delts, traps, and abs routine:
1. Dumbbell Shoulder Press (1 set, 10-12 reps (warm-up)
2. Side Lateral Raise (1 set, 10-12 reps (warm-up)
3. Low Pulley Row to Neck (1 set, 6-8 reps to failure, each arm)
4. Reverse Flys (1 set, 10-12 reps (warm-up) – 1 set, 8-10 reps to failure, desired weight
5. Barbell Shrug (1 set, 12-15 reps (warm-up) – 2 sets, 8-10 reps to failure, desired weight
6. Upright Barbell Row (1 set, 12 reps (warm-up) – 2 sets, 8-10 reps to failure, desired weight
7. Knee Raises (3 sets to failure)
8. Crunches (3 sets to failure)
Saturday: Cardio
On Saturday, it’s time for cardio again, where he is jogging.
Here’s Steve Cook’s cardio routine:
1. Jogging-Treadmill
Sunday: Rest
On Sunday, Steve gets some rest. If you don’t rest, you will never see the result of your workout. So this is a good time to calm down and recover and eat good food.
Steve Cook’s Diet
Now it’s time for Steve Cook’s diet. Steve’s diet stays consistent all year round. He’ll allow himself more carbs, dairy, and fruits in the off-season. Keeping his protein between 250 and 300g, and fat around 50 to 70g. Steve is eating 6 meals a day to keep his metabolism.
During contest, Steve will weigh all of his food and count his calories.
Here is Steve Cook’s diet:
Meal 1: 8 Egg Whites, 2 Whole Eggs, 1 cup Spinach and Peppers in an Omelet. 40g (1/2cup) Oat Bran with Cinnamon
Meal 2: (Pre-workout) 8 oz. Tilapia or other White Fish, 1 cup Greens and 7 oz. (weighed raw) Sweet Potato (or 1 cup Brown Rice)
Meal 3: (Post workout) 3/4 scoop
Meal 4: Shake- 1.5 scoops Gold Standard, low-fat string Cheese, Apple, and 14g Almonds
Meal 5: 8 oz. Beef Sirloin or Fillet, Greens, and 2 Rice Cakes
Meal 6: 7 oz. Ground Turkey or Fish with Olive or Flax Oil and Greens
Supplements & Recommendations
Below is a list of Steve Cook’s favorite supplements:
- Whey Protein
- Casein
- Creatine
- BCAA’s
- Multivitamin
Whilst we don’t know the exact brand of supplements Steve Cook uses, we have some recommendations based on what he takes. These are the top picks from each category, featured on our ranked supplement lists:
Summary
Steve Cook has influenced many within the fitness industry. He has an inner drive like nobody else and he has grown from strength to strength in becoming the face of bodybuilding figure model and spokesperson.
We hope you learned a little bit more about Steve Cook’s workout routines and diet.
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