Steve Cook Smashes Arms And Shoulders
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- Опубліковано 15 лип 2024
- Big is good, but big and strong is even better. Build a set of seriously strong shoulders and arms with this superset-based video workout from Steve Cook!
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It's true: big biceps, triceps, and shoulders look good on everybody. But you know what's even better? Strong biceps, triceps, and shoulders. That's what this workout is all about. I want you to look great, but I also want those muscle groups to be strong and function well.
Because shoulders and arms are relatively small muscle groups, you can work them together on the same day without overtaxing the nervous system.
This workout is designed to work each head of the delt and the biceps and triceps in under 45 minutes. The program is broken down into two distinct sections for your shoulders and arms. First, we'll tackle your shoulders with some heavy presses, two supersets, and a tough finisher. Then, you'll hammer your arms with one heavy superset and one lighter superset.
| Dumbbell Push Press |
If you know your max for barbell or dumbbell push press, use 60, 65, 70, and then 70 percent of your max for each consecutive set. If you don't know your max, plug in whatever numbers you know into the 1RM claculator.
This isn't a strict press. Dip your knees about 3 inches, then explode upward. If you have a belt, I encourage you to wear it.
Keep your pinkies a little higher than your thumbs, and never lock your elbows out completely. Because this is a compound exercise, use good form, and give yourself at least two minutes of rest between sets.
| Shoulder Superset 1: Dumbbell Lateral Raise/Bent-Over Reverse Cable Fly |
When performing lateral raises, tilt your wrists in slightly and keep your pinkies faced out as you raise the weight. Try not to let the weight come to the front of your body. On those flyes, switch the top arm each set.
I like doing this superset closer to the front of my workout, because my middle and rear delts are my weakest areas. I like to work them when I have plenty of energy.
| Shoulder Superset 2: Barbell Front Raise/Upright Barbell Row |
Use a wide grip on the upright row to hit your rear delts rather than the front delts. Rotate your shoulders forward, and bring the bar to mid-chest.
Try to keep the bar close to your body. On the front raise, use a reverse grip, and bring the bar to eye level.
| Prison Push-Up |
If your shoulders aren't completely smoked by now, they're about to be. For this exercise, go down into a push-up, then stand up and move your arms like you would during a jumping jack. Instead of bringing your palms together, externally rotate your arms, and try to touch the back of your hands together. This little variation will add some serious spice to this finisher.
Don't rest between sets. Do one rep, and then go right into two reps. Keep moving until you get to 10 reps on that 10th set. Do it right, and you take care of your cardio for the day too!
| Arm Superset 1: EZ-Bar Curl/Dumbbell Skullcrusher |
Now the fun really begins. Before you start this superset, rest for about five minutes. Give your body a little time to reset before you start hammering your arms.
Your goal for this superset is to control the weight; don't let the weight control you. If you feel your lower back or front delts come into play while you're doing the EZ-bar curls, call your set good. I like to use dumbbells for the skullcrushers, because I know each triceps will get the same amount of work.
| Arm Superset 2: Bench Dip/Seated Hammer Curl |
Stay focused and finish strong here. If bench dips are way too easy for you, put a dumbbell in your lap like I do. Get down until your elbows are at 90 degrees. When you push up, flex your triceps, but try not to put tension on your elbow.
On both exercises, try to fail in the range of 8-10 reps. If you can make it to 10 reps, add some weight on the next set. Pushing yourself over time and knowing when to increase the load are essential to getting big and strong, so don't settle for anything less than your best on each set.
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For anyone who wants to just print it out the entire workout is listed here
SHOULDERS
DUMBBELL PUSH-PRESS
2 warm-up sets, 4 working sets of 6-8 reps
SUPERSET 1:
DUMBBELL LATERAL RAISE
1 warm-up set, 3 working sets of 10 reps
BENT-OVER REVERSE CABLE FLY
3 sets of 10 reps
SUPERSET 2:
BARBELL FRONT RAISE
3 sets of 10 reps
UPRIGHT BARBELL ROW
3 sets of 10 reps
PRISON PUSH-UP
3 sets of 10 reps
ARMS
SUPERSET 1:
EZ-BAR CURL
2 warm-up sets, 3 working sets of 6-8 reps
DUMBBELL SKULLCRUSHER
2 warm-up sets, 3 working sets of 6-8 reps
SUPERSET 2:
BENCH DIP
3 sets of 8-10 reps
SEATED HAMMER CURL
3 sets of 10 reps
Thanks buddy!
you forgot to mention the weight
Not all heroes wear capes..
If only I would have read the comments before finishing the video... and thus finishing copying it all down myself.
Jedd Turcotte thank you very much
Wow, love the info given along with the exercises Thanx :)
love this guys positive attitude to life .(with some challenging workouts to boot!)
My greatest bodybuilding idol. I did the Big man on campus program and i got great results. keep up the good work steve
Swolder Nation!
Thanks for your great video!
Man Steve cook is the best ! Grab a paper and pen, write this workout down, hit the gym, and do it !
Steve Cook is jacked. He's got a great routine. I'm going to do it today, since I happen to be doing Shoulders and Arms.
Nice workout! I am going to do this tomorrow.
Loved your workout ! fast but efficient ! the prison push up really was the best finition for the shoulders , and propably to add it to my regular workout . Thanks a lot !
nice workout, i will give these sets a go. thumbs up.
Hi steve. completely dig this one. Thanks man
Such a beast routine! Thank you Steve Cook!
Love how you put that. If you quit feeling something during the workout, stop. I think we all are taught, "go to you can't go no more" but dead reps helps no one.
push away at the top of those front raises, nice little Charles glass tip. good one steve!!
Great workout!! 👍🏽💪🏽
Grandissimo 🏋🏼♂️
Steve I swear to god you are the only fitness guy I watch. I listen to one every workout. Dude I just can’t watch anyone else. When I try, I automatically turn it back to the man Steve.
You ever questioned your sexuality my man?
@@Avogadros_number 😭😭😭
Great video. Great content.
Good video I'll be doing this workout at my gym...
All day i see your videos Steve your great
spend sometime of the day doing those exercises too!
Gonna try this right now
Basically my exact shoulder and arm routine. Nice!!!
Me too
Gonna try this today
He's just awesome always
brother that was a savage workout, when I was going through it I felt emotional sensitive and so weak lol, Its like all my strength was taken from me and the soreness today is out of this world my shoulders hurt thanks Steve. 👍🏽
Legendary Steve cook i love ur physique so much
Trying this workout today!
my Arm isn't grow , tell me how to do workout is it sometimes Supersets and sometimes drop sets?!
great video and very informative, good exercises, and it's important to also remember that tempo matters as well. going slower at the start of a set and then increasing your tempo to something of 2-2 while maintaining good form and contracting is the way to go. crush 15 reps or more after a good strength set and your good to go.
Now that's a heavy ass workout!
Love the way this hits the side delts. Had a broken hemerus years ago and doing the usual side raises always caused me discomfort.
Great workout ! Dont mind the ol Steve, got some good tips..
Holy shit Steve looks great in this video :o
Just did workout, been training for 25 years and that was hard and intense . One to remember brother thanks
Hi I’m 56 and I liked the workout and went right to the gym an incorporated it into my therapy workout - (9 weeks 🩼🦵🏾🩼post op )for my torn meniscus in my knee. I’m back home & Loved it !👍🏽💪🏾🙋🏾♀️thanks!
2:54
*shoulder impingement has joined the chat*
My thoughts exactly
He needs to watch cavalier
Isnt that normal cuz I see Shawn rhoden does that every shoulder workout on youtube?
Tommy Common exercise, yes, but there are much safer ways to target the middle delt without the risk of impingement, especially if you’re training to be more functional.
The guy who brings a gallon of water to the gym. 🤣 good workout thou !
I followed this routine yesterday and im defiantly sore. Especially if you finish with those prison pushups. 🖒👏💪
@steve_cook one of the most aesthetic humans in earth!
Nice Flyknits!!
Good~ 👍
Beautiful
Still a great short workout video!
More people should take advantage of this free workout routine. Its really intense and will get your shoulders super fatigued
this is hands down the goal physique
funny when he said control the weight as you come down with the hammer curls and he's there swinging them on the decline lmao
Shoulders workout !
Around 2 hours with proper break like 1 min max between supersets, 2 mins between exercises
Steve looks great! How many reps can he do with a 100 kg power twister bar ? ( sold by Amazon ).
how long do you take a break in between the working sets? Would really help me out!
Thanks a lot for the video +1 from me :) However, for the video editor shoulder dumbell press @ 1.45 60% is 85 pounds and @ 2.08 65% is 75 pounds O.o
Still watching 2020
Love it arms shoulders r %$@€ed only thing should chuck in forearms to but cheers good to workout with ya lol peace out
9:45 holy shi look at that long head
So there is two different variations of upright rows? Modified and standard? What's the difference?
Nice gym
It takes me about 2 hours to finish this workout because my gym is loaded 24/7
I need this as I'm switching yo to Arnold Split.
Same bro
Why do you follow other people’s workouts instead of making your own
3:55 i thought i was the only one
Shoulders
Dumbbell Push-Press
Superset
Dumbbell Lateral Raise
Bent-over Reverse Cable Fly
Superset
Barbell Front Raise
Barbell Upgright Row to Chest
Prison Push-ups
Arms
Superset
E_Z Bar Curl
Dumbbell Skullcrusher
Superset
Bench Dip
Seated Hammer Curl
Wait....Steve's 60% on DB press is 85, and his 65% is 75....and then his 70% is 85. Something isn't adding up here...
Please tell me about best supplements
OG
All kinds of shoulder impingements .. all kinds.
Prince FA those side raises are ATROCIOUS
Don’t blur the pitchers try and give a thumbs up
I see you use number 32 Steve, was my football number too. I feel like we’re bros now. Like in a telepathic way. You are the man Steve
What is the watch he is wearing? looks cool
+hefner then g-shock i think (y)
This is a good workout no doubt about that. But with all the quick supersets it seems more like an aesthetic workout than a strength workout.
goal physique period
+amicozzz this is hard work to achieve. a true goal physique mate! my goal physique too.
beljaneimiel few more years brah!
yeah mate! it will all be worth it in the end
There yet?
CHAD CELT 4 years later how’s it going
That cannot be done under45 minutes
I clock 32 sets in an hour
@@rhysbertrand8903 How much rest between sets?
@@GoyFromFinland not much 🤣 youd be surprised how much time you actually rest. I guarantee the average person rests 2min + opposed to 45sec.
The man literally does it in less than 11 min.
@@IluvinortheIneffable underrated comment 🤣
I just try that and my shoulders and arms are killing me bro but I like it. no pain no gain!!!!!
Bruh you want to make sure that it is soreness not pain. Training through pain will cause injuries and you won`t be in the gym soon and that`s the last thing you want to do
How does this guy have enough energy to do all of that?
there is conflicting information i have ran into and that is concerning a weight belt.
only use the belt with squats and when only going heavy?
Swole goals
What is the time interval of rest after doing a set
is it 20secs?
So does this mean you end the shoulders with the pushups 1, then 2, then 3, then 4, etc. on to 10 after each other. And all of this following in one routine?
I like video
He looks like a really buff Andy Biersack
Steve! Quit holding out and teach us how you cut your shirts!!!!!!!
scissors
with his hands
Cut by edward scissor hands😂
I never understood why people would need a tutorial on how to cut the arms of shirts.
just found out about the arnold split and thats why im here lol
is it okay to train each muscle twice a week?
Can i do tricep extensions instead of bench dips?
o cara não derruba uma gota de suor
Under 45 minutes LOL your funny Steve
if youre spending more than 45-hr youre pushing it.. If you're doing so you probably are giving it much intensity because 45 to an hr is all you need. Over 20 sets in one workout can be considered over training
Sir i want massive shoulders and arms .pls give more steps
he has snakes in his neck !
Steve Job + Tim Cook = Steve Cook😅
screw it im gonna stream this shit in the gym. Fear me gym rats
No1Survivalist how did that go?
gonn try this tomorrow.. do ask how i did.. keep asking until i respond
Kanwar Anand how did u do bro
@@alisalman2276 he never responded
Where are the people that tried this ? Could you write the next day 😆
is this steve from the sheytards?XD
Yes nigga
is it neccesary using belt for small weights?
Abs look so much better in inverted colours (if you have no abs) if you do they look cool
Loving the prison push-up,PUMP PUMP
Sir i am 15 years old and i am fast bowler i wanna ask you can i do that workout to make my arm and shoulder strong for fast bowler sir.
Finished it around 45 minutes. The push ups were the hardest since my shoulders were so burned out. Thing is I rested and did 10 and repeated.
Who knows Steve cook's body measurements?? Please let me know:)
You’re welcome
you are exactly what i wana look like.
train hard and diet even harder and voila
+Ivan Gracan diet and bodybuilding doesnt work
+Matt Wood youre right lol.. Just kidding
+Maurice Santos can't decide whether you're agreeing with me or not
+Matt Wood hahahaha
How do I get the front part of the biceps, close to the elbow, bigger, to match the rest of my bicep?
Genetics brush if u don’t have it you won’t get it
Actually preacher curls give me a pump in my lower bi's (you prolly know this by now)
Big goal. Meet Steve Cook. but before that I hit Arms and Shoulders
1.04, 2.40, 4.56, 6.13, 7.20, 8.55 just benchmarks from gym