Steve cook sixpack trainingsplan wiki alter körperfett
NAME: Steve cook
GRÖSSE: 1,85 cm
GEWICHT: 103 KG
Geburtsdatum: 10.12.1984
Geburtsort: boise, idaho
Steve Cook bevorzugt Optimum Whey, das ist klar, und er hat definitiv eines der bekanntesten Gesichter in der Fitness Branche. Steve Cook ist ein Mythos, egal ob es um sein Alter, seinen Armumfang, oder seinen Trainingsplan geht. Steve Cook bevurzugt Optimum Nutrition Supplements, und Steve Cook liebt seine Frisur. Steve Cooks Frisur ist oft imitiert, aber selten getroffen. Steve Cook ernährt sich Low Carb und Eiweissreich. Er ist am meisten als IFBB Pro Men Physique Gewinner, Optimum Nutrition gesponsorter Athlet, Model, und als Swoldier Gründer bekannt. Seine Leidenschaft für Gesundheit und Fitness haben ihn auf der ganzen Welt bekannt gemacht. Steve hilft regelmässig Millionen von Fans über Neuigkeiten in Sachen Ernährung, Training und Supplements zu informieren. In seinen Projekten mit Bodybuilding.com und Optimum Nutrition und seinen Social Media Kanälen zeigt er einem Millionenpublikum Tipps und Tricks.
Steve Cook Ernährung:
Hier ein Auszug aus Steve Cooks Ernährungsplan:
- Meal 1: 8 Egg Whites, 2 Whole Eggs, 1 cup Spinach and Peppers in an Omelet. 40g (1/2cup) Oat Bran with Cinnamon
- Meal 2: (Pre workout) 8 oz. Tilapia or other White Fish, 1 cup Greens and 7 oz. (weighed raw) Sweet Potato (or 1 cup Brown Rice)
- Meal 3: (Post workout) 3/4 scoop Hydro-whey, 45 mins later 4 oz. Chicken, 1 cup Greens, 7 oz. (weighed raw) Sweet Potato (or 1 cup Brown Rice)
- Meal 4: Shake- 1.5 scoops Gold Standard, low fat string Cheese, Apple and 14g Almonds
- Meal 5: 8 oz. Beef Sirloin or Fillet, Greens, and 2 Rice Cakes
- Meal 6: 7 oz. Ground Turkey or Fish with Olive or Flax Oil and Greens
Wie man schnell erkennt, setzt Steve auf eine proteinreiche Ernährung die auf 6 Mahlzeiten am Tag aufgeteilt werden.
Steve Cook Trainingsplan:
Hier ein Auszug aus Steve´s Pre Contest Trainingsplan.
Monday: Chest/Back/Abs
(AM – Chest/Back, PM – Abs/30mins LISS)
- Incline (DB or BB) Bench Press – 4 sets 8-15 reps
- Wide Grip Pull Ups or Lat Pulldown – 4 sets 10-15 reps
Superset:
- Incline DB Fly – 3 sets 10-15 reps
- Supported T-bar Row – 3 sets 10-15 reps
Superset:
- Bench Press (DB or BB) – 3 sets 8-12 reps
- Close Grip Cable Row – 3 sets 10-15 reps
Superset:
- Dips (for chest) or Decline Hammer Press – 3 sets failure
- Close Grip Pulldown – 3 sets to failure
- Pull Overs (DB or Cable) – 3 sets failure
(Giant set 3 rounds – failure)
- Hanging Knee Raises
- Rope Crunch
- Broomstick Twist
- Decline Bench Leg Raises
- Swiss Ball Crunch
Tuesday: Delts/Traps/Arms/Calves
(AM – Delts/Traps, PM – Arms/Calves)
- DB or Military Press – 3 sets 8-12 reps
- Lateral DB or Cable Raise – 3 Set 8-12 reps
- Bent over DB Lateral or Pec Deck – 5 sets 10-15
- Front Raise – 3 sets 10-15
- Upright Row (wide grip) – 3 sets 10-12
Superset:
- Skull Crushers – 3 sets 8-14
- Barbell Curl – 3 sets 8-12
Superset:
- Weighted Dips – 3 sets to failure
- Incline DB Curl – 3 sets 8-12
Superset:
- Rope Extension – 3 sets 12-15
- Concentrated Curl – 10-15
(Giant set 3 rounds)
- Standing Calve Raises – 10-25
- Seated Calve Raises – 10-25
- Donkey Machine – 10-25
- Reverse Tib Raise – 20-30
Wednesday: Quads/Hamstring/Abs
- Stiff Legged Deadlift – 3 sets 8-12
- Back or Front Squat – 3 sets 12-20
- Standing Leg Curl – 3 sets 10-15
- Leg Press (preformed slow) 3 sets 10-15
- Lying Leg Curl 5 drops sets each to failure
- Leg Extensions – 5 drop sets each to failure
(Giant set 3 rounds – failure)
- Hanging Knee Raises
- Rope Crunch
- Broomstick Twist
- Decline Bench Leg Raises
- Swiss Ball Crunch
Thursday – HIIT Cardio
- HIIT Sprints or Swimming (30-45mins)
Friday – Chest/Back/Abs/Cardio
(AM – Chest/Back, PM – Abs/30 min LISS)
- Incline (DB or BB) Bench Press – 4 sets 8-15 reps
- Wide Grip Pull Ups or Lat Pulldown – 4 sets 10-15 reps
Superset:
- Incline DB Fly – 3 sets 10-15 reps
- Supported T-bar Row – 3 sets 10-15 reps
Superset:
- Bench Press (DB or BB) – 3 sets 8-12 reps
- Close Grip Cable Row – 3 sets 10-15 reps
Superset:
- Dips (for chest) or Decline Hammer Press – 3 sets failure
- Close Grip Pulldown – 3 sets to failure
- Pull Overs (DB or Cable) – 3 sets failure
(Giant set 3 rounds – failure)
- Hanging Knee Raises
- Rope Crunch
- Broomstick Twist
- Decline Bench Leg Raises
- Swiss Ball Crunch
Saturday: Delts/Traps/Arm/Calves
(AM – Delts/Traps, PM – Arms/Calves)
- DB or Military Press – 3 sets 8-12 reps
- Lateral DB or Cable Raise – 3 Set 8-12 reps
- Bent over DB Lateral or Pec Deck – 5 sets 10-15
- Front Raise – 3 sets 10-15
- Upright Row (wide grip) – 3 sets 10-12
Superset:
- Skull Crushers – 3 sets 8-14
- Barbell Curl – 3 sets 8-12
Superset:
- Weighted Dips – 3 sets to failure
- Incline DB Curl – 3 sets 8-12
Superset:
- Rope Extension – 3 sets 12-15
- Concentrated Curl – 10-15
(Giant set 3 rounds)
- Standing Calve Raises – 10-25
- Seated Calve Raises – 10-25
- Donkey Machine – 10-25
- Reverse Tib Raise – 20-30
Sunday – Cardio
- 30 minutes HIIT intervals
attaisa, 20.01.23 06:38
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