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Steve Cook Workout Routine

Steve Cook's Workout Routine & Diet

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

Steve Cook's Workout Routine - Day 1

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

Steve Cook's Workout Routine - Day 2

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

Steve Cook's Workout Routine - Day 3

On Wednesday, Steve is using cardio only, by jogging treadmill.

 

Here’s Steve Cook’s cardio routine: 

1. Jogging-Treadmill

 

Thursday: Back and Triceps

Steve Cook's Workout Routine - Day 4

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

Steve Cook's Workout Routine - Day 5

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

Steve Cook's Workout Routine - Day 6

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 whey protein, 45 mins later 4 oz. Chicken, 1 cup Greens, 7 oz. (weighed raw) Sweet Potato (or 1 cup Brown Rice)

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

Below is a list of Steve Cook’s favorite supplements:

  • Whey Protein
  • Casein
  • Creatine
  • BCAA’s
  • Multivitamin

 

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.

What do you think about Steve Cook’s workout routine and diet? Leave a comment below.

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Written by Jacked Gorilla

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

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