Diet, training and supplementation of the athlete Steve Cook
Steve Cook is a Men's Physique athlete who participated in the Mr Olympia, placing 5th in his category.
In addition, he has been on the cover of several magazines and is an Optimum Nutrition athlete.
Let's get to know your workout, diet and supplementation.
Training
Steve Cook trains every day, training up to twice a day.
Although you train every day, two days a week you only stay for cardiovascular training, training with weights 5 times a week.
It makes use of both superseries how of giant series and trains some muscle groups twice a week, such as the chest and back.
Monday – Chest and back / ABS
Morning – Chest and back / Afternoon – ABS and 30 minutes of low intensity cardio
- Incline Bench Press OR Inclined Press - 4 sets x 8-15 reps
- wide handle elevations OR Pulldown - 4 sets x 10-15 repetitions
- Inclined Openings - 3 sets x 10-15 repetitions
- T-bar row - 3 sets x 10-15 repetitions
- Bench Press OR Chest Press - 3 sets x 8-12 reps
- Rowing machine with short handle - 3 sets x 10-15 repetitions
- Funds or Declined hammer press – 3 sets to failure
- Elevations short handle – 3 sets to failure
- Pullover – 3 sets to failure
Giant set - 3 sets
- Suspension Knee Lift
- Prayers
- Lateral rotation with bar
- Leg lift on declined bench
- Abdominal crunch on swiss ball
Tuesday – Shoulders/Trapezees/Arms/Gemini
Morning – Shoulders and trapezoids / Afternoon – Arms and twins
- Military Press or with dumbbell - 3 sets x 8-12 reps
- Halter sides or cable - 3 sets x 8-12 reps
- Halter hindquarters OR Peck Deck Inverted - 5 sets x 10-15 reps
- Front - 3 sets x 10-15 repetitions
- High paddle with wide handle - 3 sets x 10-12 reps
- Tricep with forehead barbell – 3 sets x 8-14 reps
- Curl bicep with barbell - 3 sets x 8-12 reps
- Weighted backgrounds – 3 sets to failure
- Dumbbell curl on inclined bench 3 sets x 8-12 reps
- Machine tricep extension 3 sets x 12-15 reps
- Concentrated curl - 3 sets x 10-15 repetitions
Giant set - 3 sets
- Lifting twins standing – 10-25 reps
- Lifting twins sitting – 10-25 reps
- Twin machine lifting – 10-25 reps
- inverted elevation – 20-30 reps
Fourth – Legs and Abdominals
- Deadweight legs stretched - 3 sets x 8-12 reps
- Normal squat or front – 3 sets x 12-20 reps
- Standing leg curl - 3 sets x 10-15 repetitions
- Press (Done slowly) 3 sets x 10-15 reps
- Leg curl – 5 drop sets to failure
- Leg Extension – 5 drop sets to failure
Giant set - 3 sets to failure
- Suspension Knee Lift
- Prayers
- Lateral rotation with bar
- Leg lift on declined bench
- Abdominal crunch on Swiss ball
Thursday – HIIT
HIIT Training with sprints or swimming 30-45mins
Friday - Chest/Back/ABS/Cardio
Morning – Chest and back / Afternoon – ABS and 30 minutes of low intensity cardio
- Incline Bench Press OR Inclined Press - 4 sets x 8-15 reps
- wide handle elevations OR Pulldown - 4 sets x 10-15 repetitions
- Inclined Openings - 3 sets x 10-15 repetitions
- T-bar row - 3 sets x 10-15 repetitions
- Bench Press OR Chest Press - 3 sets x 8-12 reps
- Rowing machine with short handle - 3 sets x 10-15 repetitions
- Funds or Declined hammer press – 3 sets to failure
- Elevations short handle – 3 sets to failure
- Pullover – 3 sets to failure
Giant set - 3 sets
- Suspension Knee Lift
- Prayers
- Lateral rotation with bar
- Leg lift on declined bench
- Abdominal crunch on Swiss ball
Saturday – Shoulders/Trapezees/Arms/Gemini
Morning – Shoulders and trapezoids / Afternoon – Arms and twins
- Military Press or with dumbbell - 3 sets x 8-12 reps
- Halter sides or cable - 3 sets x 8-12 reps
- Halter hindquarters OR Peck Deck Inverted - 5 sets x 10-15 reps
- Front - 3 sets x 10-15 repetitions
- High paddle with wide handle - 3 sets x 10-12 reps
- Tricep with forehead barbell – 3 sets x 8-14 reps
- Curl bicep with barbell - 3 sets x 8-12 reps
- Weighted backgrounds – 3 sets to failure
- Dumbbell curl on inclined bench 3 sets x 8-12 reps
- Machine tricep extension 3 sets x 12-15 reps
- Concentrated curl - 3 sets x 10-15 repetitions
Giant set - 3 sets
- Lifting twins standing – 10-25 reps
- Lifting twins sitting – 10-25 reps
- Twin machine lifting – 10-25 reps
- inverted elevation – 20-30 reps
Sunday – Cardio
30 minutes of HIIT
Diet
Steve Cook eats 6 meals a day using quality protein in all of them and carbohydrates in 5 of the 6 meals.
In addition, it makes a lot of use of vegetables and excellent sources of carbohydrates such as sweet potatoes.
Below is Steve Cook's diet.
- Meal 1
- 8 Egg whites
- 2 whole eggs
- Spinach
- Oats with cinnamon
- Meal 2 / Pre-Workout
- Tilapia or other lean fish
- Vegetables
- Sweet Potato OR Brown Rice
- After training
- Hydro-Whey
- Meal 3
- Chicken
- Vegetables
- Sweet Potato OR Brown Rice
- Meal 4
- Whey Protein
- Lean cheese
- Apple
- Almonds
- Meal 5
- Sirloin steak / ribeye
- Vegetables
- 2 rice cakes
- Meal 6
- Turkey or fish
- Vegetables with olive oil or flaxseed oil
Supplements
Finally, here are the supplements used by this athlete.
Steve Cook's Instagram
Information taken from the website simplyshredded.com
