1.Incline press. 1 warm up set x 8-12 3 sets x 8-12 1 dropset x 21 2.Incline flys 3 x 8-12 1 drop set to failure 3.Dumbbell press 4 x 6-10 1.Superset. Skull crushers & close grip bench press Warm up *8-12 3 sets *12-16 2.Rope extension 3*12-16 3.Dumbbell overhead extension- Quadruple dropset to failure
Though this workout video is 9years old and there has been substantial development in workout regimes, I tried this one today and it was a blast! Highly Recommended!!
I followed this program Last year for 4 months and i was getting GREAT GREAT Results until i got sick and stoped lifting, now i'm back and i'm starting it over again :) !
Did this workout yesterday ☺👍a little sore today 👍. So today is back and 💪 program. Hooked with Steve Cook these days. Fun, down to earth guy and seems to have a big knowledge about nutrition and training. Hope to meet him at the Fitness Festivalen in May
scottbooth96 Hello Scott first of all thanks for asking. Now the program works just fine especially if you are a begginer or a medium athlete. The only thing that bothered me at some point was the fact that the exercises remain almost the same after a long period so i did start to feel a little bored se i add some exercises just to change it a bit so i wont go into a platue! I would recommented for sure and i would try to upload the weights every week so to stimulate the muscle more and more! Dont forget to eat more while you follow the program! +500 kcal a day it would be a good start..it is a muscle gainning proram right ;)
Dude thank you these are great! Once I got to the dips I couldn't hold my body weight! But I'm only ending my 2nd week back at the gym after a long time so I'll catch up!
You won’t be disappointed, 28 y/o here, been doing this program for 10 months now, very impressed with the results, make sure to do every motion with good form, better to start the weight light and get used to the form, then progress, otherwise say hello to tennis elbow, his entire series will change your life💪🏻 happy lifting
I usually don't trust anything from bodybuilding.com, but this whole 12 week training program is the best i have ever tried. Im feeling and seeing relatively massive results after only 2 weeks. Not to mention its also just a really fun workout
Did this workout today felt great I couldn't do the modified push up not sure if I'm to weak or was to sore from the first 3 chest workouts today was my first day in gym
To anyone who has done this program, how were the results? I’m thinking ng of starting either this or the modern physique program but not sure which one to start first, little background on me I’ve been working out for 2+ years but only recently got into weight training a little more than a year ago, I’ve already got all my basics down so is this right for me?
You know i was also confused 10 years ago when i was a teenager. After all these years i understood that the only thing that matters is to progress on your lifts. The program and the frequency doesn't matter. Frequency will give you the newbie gains faster but you have to chose a program that allows you to progress that's it. Chose 3 ezxersises per muscle groups and progress on them over the years. Do it as often as your fully recovered.
Great video to be preaching to the thousands of university students across the UK, only wish Freshers week didn't put me back by about a month after all the fresher initiations.
Heya Steve. Great workout! I have a question for you, or anyone else nice enough to answer. I've been working out for about 4 months now, when I go to the gym I always have the "game face" you're talking about, I train the hardest I can, 4 days a week but I cant manage to increase weights. It's starting to get annoying since all this seems like im doing it for no reason what so ever :(
Lighter weights but higher reps to keep the tension in your muscles which in turn should develop them more. But perfect form because then your actually working your muscles
for the same reason you use it in other exercises to protect the back, in the incline he is arching his back so he can push himself more in to the bench doin that puts stress on the back and the blet helps take care of that stress =no back damage
ali aliqarni dips is lowers chest. But he is more focused on upper chest. But you can never actually fully isolate one part of the chest. So this does hit the whole chest but with more emphasis on upper chest, an area most people lack in and could do with the extra attention
hmm, ive heard that movements like cable crossovers or machine flyes would be the best bet to train inner chest as they emphasize peak contraction, unlike the bench press. i wasnt necesseraly talking about striations.
Hey can i ask a question because i dont understand something, protein is the bricks of muscle so why you need to eat more calories than you burn to build muscle as long as the only macro that affects muscle building is the protein???for example if you eat 200g protein and 35g fat and 40g carbs a day whats the difference on muscle building when you eat 200g protein 100g fats and 250g carbs ??? carbs and fat dont build muscle so as long as you eat the same protein your muscles should grow the same.
Actually a lot of studies show that doing cardio after your workout shows more efficiency. My Warm-up only consists of picking a heavy weight but not to heavy and doing 2 sets of 8 -10 reps. Then once thats done you can go heavier on your actual sets for another 3 - 4 sets
Adam R. A warm up is to get blood flowing without taxing ur central nervous system. Cardio after a workout is for actual cardio and can be great for a cut as ur body is depleted in terms of glycogen and therefore can have similar effects to fasted cardio. Doing cardio before a workout for a warm up is completely fine if it’s is intended to just get blood flowing
nope, i've been doing it for 2 years and i've seen big changes. just make sure you replace some of the workouts so your body won't get used to the same workout every week.
I use to do chest and triceps on the same days because they simultaneously go hand in hand... but then you learn that working both muscle groups on the same day takes away from max results on whichever muscle group you do last, so I do chest/triceps on seperate days
first set was a warm up, so light weight to get used to the movement. Second set is where you take yourself close to failure with more weight. The heavier set, is where you push to failure. Steve does this a lot in his videos but everyone has their own way. You just need to find what suits you, but adding 10% every week is progression.
So much nostalgia lmao This was my first workout program ever
Mine too
Do you have a pdf copy from this workout please
Chest
Incline Press
(3x8-12) (1x21 [Modified Grip Every 7 Reps])
Incline Flys
(2x8-10)(1xFail)
Dumbbell Press
(4x6-10) (Up Weight Every Set)
Superset:
Modified Dip (3xFail)
Modified Push-up (3xFail)
Tricep
SS (1x8-12) (3x12-16)
Skull Crushers (EZ)
Close Grip Bench Press (EZ)
Rope Extension (3x12-16)
Overhead Dumbbell Press (4xFail) (Drop Set/No Rest)
Ur a goat for this
👏🙌👐
Thanks
Hero
Love ppl like you
Oh my goodness.. I tried this program this morning, it's dope and my chest nearly erupted. I felt it all in my muscles. Kudos Steve Cook
1:30 , 4:25 , 6:15 Chest
10:40 , 12:48 , 14:05 Triceps
THX man i really need this in every vid
Thank you
Thanks!
Thanks!
Legend 👍🏼
1.Incline press.
1 warm up set x 8-12
3 sets x 8-12
1 dropset x 21
2.Incline flys
3 x 8-12
1 drop set to failure
3.Dumbbell press
4 x 6-10
1.Superset.
Skull crushers & close grip bench press
Warm up *8-12
3 sets *12-16
2.Rope extension 3*12-16
3.Dumbbell overhead extension-
Quadruple dropset to failure
You forgot the dips (chest) but still thanks for writing it out!
modified dip modified pushup 3× sets to failure
I remember doing this programme a few years ago during my time at university. Put on good size.
Though this workout video is 9years old and there has been substantial development in workout regimes, I tried this one today and it was a blast! Highly Recommended!!
Do you have a full pdf copy from this workout please?
Dummy
I followed this program Last year for 4 months and i was getting GREAT GREAT Results until i got sick and stoped lifting, now i'm back and i'm starting it over again :) !
Abdelghafour Cherif do You haber before after ?
Bruh same
100% recommend y’all! Never felt this good
I tried it today, and I can't even take off my shirt. Awesome feeling!
Ryan Dawson u got it, brother. I have been doing it seen last post. My chest grows 2.7cm higher~
Alston Wei what do you think about programme i Want to do it too
How was the whole program
I done german volume training for chest and triceps 5 days agi and triceps are still a little sore
The camera cuts piss me off!
Ikr? I try to see his form and this dumb camera cuts pissing me off
Agree 100%, ruins the video
Steve is an absolute gent. Went to his seminar in Leeds 2 weeks ago and it changed my life!
Hi
Did this workout yesterday ☺👍a little sore today 👍. So today is back and 💪 program. Hooked with Steve Cook these days. Fun, down to earth guy and seems to have a big knowledge about nutrition and training. Hope to meet him at the Fitness Festivalen in May
+Tatiana Segura yeah he gives that impression without the arrogance
Thank you for your work out tips Steve, this work out kicked my butt this morning!
I am following this program at the moment...trying to gain weight and gains..week no 1
How's it going? Thinking about starting this plan myself
scottbooth96 Hello Scott first of all thanks for asking. Now the program works just fine especially if you are a begginer or a medium athlete. The only thing that bothered me at some point was the fact that the exercises remain almost the same after a long period so i did start to feel a little bored se i add some exercises just to change it a bit so i wont go into a platue! I would recommented for sure and i would try to upload the weights every week so to stimulate the muscle more and more! Dont forget to eat more while you follow the program! +500 kcal a day it would be a good start..it is a muscle gainning proram right ;)
Hey Scott I done this work out last year in the first month I didn't notice anything but people who saw me did.
Val Fitness ibulk team have you noticed any gains?
***** Hello my friend..Yes i did actually and i gain some size too. I recomend it for begginers or a medium athlete!
Best/informative workout video I’ve seen in quite sometime! Very well done/put together!! Thank you Steve
I do my Warm up by walking to the gym!
you are amazing steve! i have learned a lot on your workout videos! thanks man!
Dude thank you these are great! Once I got to the dips I couldn't hold my body weight! But I'm only ending my 2nd week back at the gym after a long time so I'll catch up!
Thanks for helping me to develop upper chest .. I got good results
A.Incline Press
1 warm up set 8-12
3 sets 8-12
B.Incline Flyes
3 sets 8-12
1 Drop set to failure
C.Dumbbell Press
4 Sets 6-10
D.Parallel Dips
To failure (Super Set) Modified PushUps to Failure
Triceps
A.Skull Crushers And CloseGrip press
Warm Up Set 8-12
3 Sets 8-12
B.Rope Extension
3 Sets 12-16
C. Dumbbell Overhead Extension
Quadrupe Dropset to failure
steve cook is the man!! what a body
This the same video that made me swoll in 2014 and now fast forward to being 31 here i am about to do it again 🎉😅
You won’t be disappointed, 28 y/o here, been doing this program for 10 months now, very impressed with the results, make sure to do every motion with good form, better to start the weight light and get used to the form, then progress, otherwise say hello to tennis elbow, his entire series will change your life💪🏻 happy lifting
Do you have a full pdf copy from this workout please?
I usually don't trust anything from bodybuilding.com, but this whole 12 week training program is the best i have ever tried. Im feeling and seeing relatively massive results after only 2 weeks. Not to mention its also just a really fun workout
Awesome Video Series,ONE OF THE BEST WORKOUTS,Steve Rocks!!!!!!
Did this workout today felt great I couldn't do the modified push up not sure if I'm to weak or was to sore from the first 3 chest workouts today was my first day in gym
Hows it going bro?
To anyone who has done this program, how were the results? I’m thinking ng of starting either this or the modern physique program but not sure which one to start first, little background on me I’ve been working out for 2+ years but only recently got into weight training a little more than a year ago, I’ve already got all my basics down so is this right for me?
You know i was also confused 10 years ago when i was a teenager. After all these years i understood that the only thing that matters is to progress on your lifts. The program and the frequency doesn't matter. Frequency will give you the newbie gains faster but you have to chose a program that allows you to progress that's it. Chose 3 ezxersises per muscle groups and progress on them over the years. Do it as often as your fully recovered.
Do you think that it’s worth investing in REITs at this time or too risky considering rising interest rates?
Does someone know how many times a week you should do this workout? Or do you need to do another workout later on?
Just tried this workout for the first time today. It was pretty intense. I'd recommend it.
Badass workout ! It killed ! 👍🏾
Great video! Very comprehensive!
Great video to be preaching to the thousands of university students across the UK, only wish Freshers week didn't put me back by about a month after all the fresher initiations.
Steve thanks for your videos and info !! video quality is class thanks for every thinggggg
Yeah! Day 1 complete. Thanks Steve!!
I'm changing my routine hermano!!! Great video!!!!
Thanks so much!!
Thank you very much. That was excellent.
10 years later and still watch this
awesome workout bro. great pump
It's insane how much tighter and bigger his body is now, compared to back in 2012.
atuck4L mhhhh
This is an awesome work out exercise for chest 12 weeks really worked 👍🏼thank you Steve as you said In the video I will be thanking you.
How much time A week did u do this exercises ??
This program is advisable for beginners?
This is a beginner killer... but for the first time in a while I felt like I'm really working my chest. Thx for the video!
*UA-cam recommends me this after struggling to build a good chest and triceps for 7 years*
Thx alot brother, I'm so excited to try this. Again thx alot
Huge videos bro, keep doing them!
Salute u from Brasil!
I did this yesterday... killer workout ! 👍
I tried today ! This is awesome , it’s make ur chest and triceps all corner In to work
Loved this workout!
my man is a beast! reminds me of the college years.
which one should i focus lifting weight or cardio ? for weight loss
and how much time do u rest between set ?? and exercise?
does drop set need rest?
Great stuff! i'm gonna start doin this routine
Wow I really like this new series, you explain everything so perfectly, very informative series cant wait for the rest!
Hi do u still exist
@@hexasaurus3534 Hi yes I still exist
Hey steve. How many times per week is chest and tricep workout? Is it once a week?
Is it ok if I follow this routine every time I train triceps and chest? Or should I change from time to time?
Heya Steve. Great workout! I have a question for you, or anyone else nice enough to answer. I've been working out for about 4 months now, when I go to the gym I always have the "game face" you're talking about, I train the hardest I can, 4 days a week but I cant manage to increase weights. It's starting to get annoying since all this seems like im doing it for no reason what so ever :(
Tried the workout today... Spaghetticeps. Will be doing this routine again. Awesome! Cheers.
This is a great workout plan for my online adult high school courses
Okay - thank you! I will try that from now on then! :D
Lighter weights but higher reps to keep the tension in your muscles which in turn should develop them more. But perfect form because then your actually working your muscles
for the same reason you use it in other exercises to protect the back, in the incline he is arching his back so he can push himself more in to the bench
doin that puts stress on the back and the blet helps take care of that stress
=no back damage
Does he hit all chest areas with this workout?
Jexxy im wondering too, did he hit lower and pec parts of the chest? Do the dips count as lower chest?
ali aliqarni dips is lowers chest. But he is more focused on upper chest. But you can never actually fully isolate one part of the chest. So this does hit the whole chest but with more emphasis on upper chest, an area most people lack in and could do with the extra attention
hmm, ive heard that movements like cable crossovers or machine flyes would be the best bet to train inner chest as they emphasize peak contraction, unlike the bench press. i wasnt necesseraly talking about striations.
only watch this to remember the good old time here in 2024
Why does the app say that the warm up for incline is 2x5-10reps
Steve cook looks life a real life Disney Hercules I swear.
Really good exercise !!!
Sir ,,, rapid protein is the best mass gainer ,,,, right or wrong please reply me sir
Hey can i ask a question because i dont understand something, protein is the bricks of muscle so why you need to eat more calories than you burn to build muscle as long as the only macro that affects muscle building is the protein???for example if you eat 200g protein and 35g fat and 40g carbs a day whats the difference on muscle building when you eat 200g protein 100g fats and 250g carbs ??? carbs and fat dont build muscle so as long as you eat the same protein your muscles should grow the same.
My frnd put me through this workout yesterday... absolutely destroyed my chest...now I know where he got it
JUST DID IT!! N I LOVE IT! REALLY GET PUMP!
I had all types of gains from this work out. This time I’m older so no running I’ll add swimming
thank you bodybuilding.com and steve cook too^-^
11:04 “Trest” 😂😂 he said it so smoothly
Guys Any Alternative to Chest dips and Pushups ? I can't do pushups after this workout but before workout i can easily do 40
incline push ups on Smith machine can do or modified push ups I.e. knee push ups
I did decline bench press after that for dips.Both the movements focus more on the lower part of the chest.
Yооооu wаnt it аll: greеаtеr реrfоrmаnсе, grеаtеr fаt lоss, аnd ехрlоsivе grоwth. Rеееаd оn tо disсоvеr mоrе twitter.com/2be9b0f063ef5ed01/status/742668391975096320 Stеvе Cооk Chеst аnd Тriсерs Wоrkоut Big Маn оn Cаmрus
How much time a week should we do this exercise
10:39 why does the card say 12-16 for the working sets, but when you’re actually doing them in the vid they say 8-12?
Awsm work out....
Tried this workout today and 😫😫 dayauuummnnnn the pump the feeling after a great workout you the champ bro
Gonna try it next!
Actually a lot of studies show that doing cardio after your workout shows more efficiency. My Warm-up only consists of picking a heavy weight but not to heavy and doing 2 sets of 8 -10 reps. Then once thats done you can go heavier on your actual sets for another 3 - 4 sets
Adam R. A warm up is to get blood flowing without taxing ur central nervous system. Cardio after a workout is for actual cardio and can be great for a cut as ur body is depleted in terms of glycogen and therefore can have similar effects to fasted cardio. Doing cardio before a workout for a warm up is completely fine if it’s is intended to just get blood flowing
Song at 7:26 please! Thank you.
Hi, what's the use of drop set ? and assist me with fast muscle building
"get in, smash it, and get back out", that's college for ya!
You are amazing bro kept on
Isnt the last exercise he does for triceps also an isolation movement?
this programm is good for begginers?
+keum D really good
No
Hell NO! Only idiot will tell you that this is for beginers
I think it's way too much for someone without experience or with limited experience.
As long as form is right
Big man on campus program is only for beginners?
nope, i've been doing it for 2 years and i've seen big changes. just make sure you replace some of the workouts so your body won't get used to the same workout every week.
Nice workout Bro
I use to do chest and triceps on the same days because they simultaneously go hand in hand... but then you learn that working both muscle groups on the same day takes away from max results on whichever muscle group you do last, so I do chest/triceps on seperate days
So motivated
This brings back good memories lol
Do you have a full pdf copy from this workout please?
I am in collage Steve am I supposed to do these with or no shirt
whats the difference between increasing weight every set and staying the same weight every set? need help please thank you!
first set was a warm up, so light weight to get used to the movement. Second set is where you take yourself close to failure with more weight. The heavier set, is where you push to failure. Steve does this a lot in his videos but everyone has their own way. You just need to find what suits you, but adding 10% every week is progression.
I like the starting music where the gym light flashes. Anybody know from where that music is taken?
Good One Video, Good Explanation, Just Nice (Y)...!!
gotta try those modified dips today!
Great im gonna try this at the Gym
from Kuwait =)
is the triceps superset 12 reps each exercise, or both combined? please answer
Old but gold
Do you have a full pdf copy from this workout please?