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 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 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 :) !
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!!
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!
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
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.
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
When you train for months and months using shorter rest periods (60-90 secs) you regenerate energy faster and build strength endurance. Your strength doesn't diminish as fast, and it is more important to hit those heavy 8-10 when fresh than the last set of 4-6. When you add up the reps and weight, you are actually causing more tonnage.
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
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.
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
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
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
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
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
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 👍🏼
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
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 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
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?
I remember doing this programme a few years ago during my time at university. Put on good size.
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
100% recommend y’all! Never felt this good
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
I do my Warm up by walking to the gym!
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
If I'm not in college can I still do this work out?
dont think so mate sorry
You could try, but if you are not in college you tend not to build as much muscle
I hope you know they were being sarcastic.
+Justmylukc actually they weren't
You can solve this problem by enrolling into a college, then do the workout.
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!
10 years later and still watch this
steve cook is the man!! what a body
Thanks for helping me to develop upper chest .. I got good results
Thank you for your work out tips Steve, this work out kicked my butt this morning!
Steve is an absolute gent. Went to his seminar in Leeds 2 weeks ago and it changed my life!
Hi
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!
Old but gold
Do you have a full pdf copy from this workout please?
lol the volume of this workout.... good luck to anybody hitting those skull-crushers after all that.
You can just try not to involve triceps during chest part
Steve cook looks life a real life Disney Hercules I swear.
Badass workout ! It killed ! 👍🏾
Tried the workout today... Spaghetticeps. Will be doing this routine again. Awesome! Cheers.
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
Hows it going bro?
Best/informative workout video I’ve seen in quite sometime! Very well done/put together!! Thank you Steve
*UA-cam recommends me this after struggling to build a good chest and triceps for 7 years*
It's insane how much tighter and bigger his body is now, compared to back in 2012.
atuck4L mhhhh
Do you think that it’s worth investing in REITs at this time or too risky considering rising interest rates?
"get in, smash it, and get back out", that's college for ya!
This brings back good memories lol
Do you have a full pdf copy from this workout please?
11:04 “Trest” 😂😂 he said it so smoothly
Awesome Video Series,ONE OF THE BEST WORKOUTS,Steve Rocks!!!!!!
Thank you very much. That was excellent.
Steve thanks for your videos and info !! video quality is class thanks for every thinggggg
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 ??
Does someone know how many times a week you should do this workout? Or do you need to do another workout later on?
awesome workout bro. great pump
my man is a beast! reminds me of the college years.
Time to try this program out. Going to make Vids of the progress.
So motivated
Great video! Very comprehensive!
"Feeling super swole right now... " LOL you go girl!
I tried today ! This is awesome , it’s make ur chest and triceps all corner In to work
This is a great workout plan for my online adult high school courses
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.
Thx alot brother, I'm so excited to try this. Again thx alot
Yeah! Day 1 complete. Thanks Steve!!
Loved this workout!
My frnd put me through this workout yesterday... absolutely destroyed my chest...now I know where he got it
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
I'm thinking about following this program. I sure hope MY gym is completely empty in the middle of the day. :P
When you train for months and months using shorter rest periods (60-90 secs) you regenerate energy faster and build strength endurance. Your strength doesn't diminish as fast, and it is more important to hit those heavy 8-10 when fresh than the last set of 4-6. When you add up the reps and weight, you are actually causing more tonnage.
I'm changing my routine hermano!!! Great video!!!!
Thanks so much!!
you are the best ever
I had all types of gains from this work out. This time I’m older so no running I’ll add swimming
I did this yesterday... killer workout ! 👍
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!
Awsm work out....
Huge videos bro, keep doing them!
Salute u from Brasil!
Just tried this workout for the first time today. It was pretty intense. I'd recommend it.
Really good exercise !!!
Great stuff! i'm gonna start doin this routine
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
14.26 bruh you want me to get killed? Cause doing that shit in a public gym will get you killed lol
Okay - thank you! I will try that from now on then! :D
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.
Gonna try it next!
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?
Why in the video Steve does incline bench press when in bodybuilding. Com it states incline dumbbell press
Preference
he did extend the sets by lowering weights and changing grips, its just not possible to do that with dumbbells
every sentence had a new camera cut. drove me nuts
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
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
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
Following it in 2023 from India! Loving it❤️
Do you have a full pdf copy from this workout please?
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
Get after it!
This is intense as hell goddamn
Great man
45 on both sides = LIGHTER weights ._.
Well it is for persons with 6 months or 12 in the gym
Great video
Tried this workout today and 😫😫 dayauuummnnnn the pump the feeling after a great workout you the champ bro
good job
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
You are amazing bro kept on
Steve was star at that time
thank youuu
thank you bodybuilding.com and steve cook too^-^
JUST DID IT!! N I LOVE IT! REALLY GET PUMP!
Amazing !!!!
Song at 7:26 please! Thank you.
Awesome, i do most of these exercises. At times in the same order and it still kicks my ass.
Is it ok if I follow this routine every time I train triceps and chest? Or should I change from time to time?
thanks steve cook