Bodybuilding.com - Steve Cook Muscle Building Program - 0 views
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I don't think just one workout works the best. I am constantly changing rep rage, rep tempo and volume to make sure the muscle is always being shocked into new growth. In the off season I try to focus on the basics and doing heavy compound movements to build that dense hard muscle. I feel like this gives me the best bang for my buck. I like Dorian Yates routine, I really like FST7, and even some Arnold type workouts with a lot of sets and reps.
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Exercise 1 Leg Extensions 2 warm up sets of 15 reps, 1 working set of 10-12 reps to failure Increasing weight (1 min rest between sets) Exercise 2 Leg Press 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure Desired weight (1 min rest between sets) Exercise 3 Hack Squat 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure Desired weight (1 min rest between sets) Exercise 4 Seated Hamstring Curl 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure Desired weight (1 min rest between sets) Exercise 5 Stiff-Legged Deadlift 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure Desired weight (1 min rest between sets) Exercise 6 Calf Press on Leg Press 1 warm up set of 10-12 reps, 3 rest-pause sets to failure Desired weight (10-15 sec rest between sets) Exercise 7 Seated Calf Raise 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets)
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Exercise 1 Decline Bench Press 2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets) Exercise 2 Incline Dumbbell Press 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets) Exercise 3 Flat Bench Dumbbell Flyes 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets) Exercise 4 Dumbbell Concentration Curl 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets) Exercise 5 Hammer Curl 2 working sets of 6-8 reps to failure 1 min rest between sets Exercise 6 Standing Barbell Curls 2 working sets of 8-10 reps to failure Desired weight (1 min rest between sets) Superset 1 Knee Ups 3 working sets to failure Crunches 3 working sets to failure Superset 2 Cable Crunch 3 sets to failure Decline Reverse Crunch 3 sets to failure
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