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Ryan Hughes’ Power Pecs Chest Workout

 

Back when I only had 135 pounds on my 6-foot-1 frame, I had to deal with the usual labels: ectomorph, hardgainer, skinny kid. I didn’t care for those words then, and I don’t like them any better now.

I used weights to change my physique. I love to train heavy, I love to move quickly, and I love the pump I get from high volume. I put all three of these elements into each workout I do, and I couldn’t ask for better results.

Today’s chest workout is no different. It combines a fast pace to keep your heart rate up, high volume for an insane pump, and heavy weights to make you stronger.

When you put each of these pieces together, you end up with a max-effort workout that will challenge all aspects of your fitness level.

Let’s get it done!

Power Pecs
Watch The Video – 11:11

One of the toughest aspects of this workout is the mental game. Your body will always have that extra rep, or that extra set, but you have to find the mental energy to get it done. I may not be the biggest or strongest guy in the gym, but I guarantee no one can outwork me.

If you’ve never done this type of training before, you might find it difficult. If you fail, put the weight down and give yourself a little break before you finish the set. You want the shortest rest periods possible, but do whatever you need to get the work done. Never give up on a set.

A lot of guys tell me that they want to build the best physique ever. I think that’s the wrong approach. Don’t focus on being the best ever, focus on building your best physique ever.

Max out what you can do. If you constantly compare yourself to everyone else, you’ll sell yourself short. Hit this workout with all you’ve got and reap the personal rewards.

Program Notes

Incline dumbbell press

I like to do a couple warm-up sets before starting the first heavy set. Don’t go too heavy on the warm-up because you’ll wear yourself out. Eighty total reps is a lot of reps, so you have to keep an eye on muscular endurance. This is a chest marathon.

I start with 75-pound dumbbells for the first warm-up set and then go up to 85 pounds for the second. When I start my working sets, I go up to 100 pounds. Don’t worry about what I’m doing, though. Pick a weight that’s challenging for you.

This style of training is mentally draining. Dig deep and do your best on those last couple sets. If you need to rest-pause to hit the total rep count, do it, but make sure you finish every single rep.

Hammer strength chest press

You can do these with whatever grip you prefer. Challenge yourself with the weight and then increase it every set. You might feel like you’ll never get those target reps, but trust me—I’ve been doing this long enough. One way or another, the reps will come.

Hammer Strength Chest Press

 

Reverse-grip barbell bench press

Use lighter weight for this exercise and focus on the contraction—squeeze on each and every rep. You want to push until you can’t go anymore. Crush the barbell with your grip and engage your mind-muscle connection.

If you fail on this exercise, don’t panic. Let the weight briefly sit on your chest, reverse your grip back to normal, and press the bar back up.

Pec deck

Make sure you don’t round your shoulders forward: Keep your chest high and maintain a good arch in your lower back. Focus entirely on the chest and squeeze.

Pec Deck

 

Incline dumbbell flye

Get as much as you can out of this exercise. Stretch nice and wide at the bottom of each rep, and squeeze at the top for a full contraction. Don’t go too heavy or you’ll round your shoulders forward. Keep the tension entirely on your upper chest.

High cable flyes

We’re doing 100 total reps, so do as many reps as you can per set and as many sets as you need to get to 100 reps. I usually do four sets of 25 reps.

High Cable Flyes

At the end of the workout, you’ll be exhausted. You may want to give up and walk out. But at the end of the day, you always have those extra reps and extra sets in you. Leave them in the gym.

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About The Author

Ryan Hughes was one of the first men to qualify as an IFBB Physique Pro. He works as a personal trainer and fitness model in New York City

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Ryan Hughes’ Power Pecs Chest Workout

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Ryan Hughes’ Power Pecs Chest Workout

<div id="DPG" webReader="67.8674884438"><div class="side-bar" webReader="-14.5913978495"><div class="c15"><img src="images/2014/rachel-olsen-transformation-vital.jpg"/></div><p><strong>Name:</strong> Rachel Olsen<br /><strong>Email:</strong> <span class="c16"><a href="mailto:elephantolsen@yahoo.com">elephantolsen@yahoo.com</a></span><br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/rachelolsen/">rachelolsen</a><br /><strong>Location:</strong> United States</p></div><h3 class="article-title">Why I decided to transform</h3><p>My parents had health problems from their weight and I never had a good example of how to eat healthy or exercise growing up. In sixth grade, I decided to change my life and not follow in their footsteps. I was 200 pounds and at that point of being morbidly obese, so I started eating healthy and lost 50 pounds in one year.</p><p>I started playing basketball in second grade and ran cross country and track from seventh grade until my sophomore year of high school. I got into cosmetology as a junior, quit basketball, and got a gym membership. I was a cardio girl initially and didn't start lifting weights until January 2013.</p><p>After months of lifting and watching my body change, I was ready to see how far I could push myself and began my journey to the NPC stage. I had never been comfortable in a bikini, but I set a goal and achieved it. It took 21 weeks, a loss of 40 pounds, tons of dedication, and passion to get where I needed to be.</p><div class="body-transformation-before-after" webReader="34"><p>Before </p><p>After </p><p><strong>AGE</strong> 18 / <strong>HEIGHT</strong> 5'5" / <strong>BODY FAT</strong> 24%</p><p><strong>AGE</strong> 18 / <strong>HEIGHT</strong> 5'5" / <strong>BODY FAT</strong> 13%</p></div><a href="http://bodyspace.bodybuilding.com/fitboard/post?url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fimages%2F2014%2Frachel-olsen-transformation-fitboard.jpg" class="fitboardrolloversm" title="Submit"><span class="displace">Post To Fitboard</span></a><h3 class="article-title">How I accomplished my goals</h3><p>I worked hard every day and never lost sight of what I wanted. I trusted and loved the process. The body is an amazing creation and requires food to fuel it. Sticking to my meal plan was the best way to see results.</p><p>I found motivation from myself because others just let me down mostly. I always set new goals that were near unimaginable to meet at the time and gave it my all to reach them.</p><div class="article-ad" webReader="25.0884955752"><a href="http://www.bodybuilding.com/fun/trans.htm"><img src="http://www.bodybuilding.com/fun/images/2013/transformations-of-the-week-smallbox.jpg" alt="Apply Here To Be A Transformation Of The Week!" width="200" height="114"/></a><div class="c20" webReader="6.37168141593"><h4><a href="http://www.bodybuilding.com/fun/trans.htm">Apply Here To Be A Transformation<br />Of The Week!</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!</p></div></div><h3 class="article-title">Supplements that helped me through the journey</h3><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="images/2011/now-omega-3_50.jpg" alt="NOW Omega-3" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/o3.html">NOW Omega-3</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2013/pro-supps-mr-hyde_50.jpg" alt="Pro-Supps MR. HYDE" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/pro-supps/mr-hyde.html">Pro-Supps MR. HYDE</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/amino-energy_50.jpg" alt="Optimum AmiN.O. Energy" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/essential-amino-energy.html">Optimum AmiN.O. Energy</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/dymatize-iso-100_50.jpg" alt="Dymatize ISO-100" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/dymatize/iso-100.html">Dymatize ISO-100</a></strong></span>

</li>
</ul></div><h3 class="article-title">Diet plan that guided my transformation</h3><p>Unfortunately, due to my genetics my diet has to be 100 percent on point for my body to change. Diet is the key to see results. To cut body fat, I had to consistently eat clean foods five times per day.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-oats.jpg" alt="oats" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oats</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong></span>
<p><span class="mpt-content content">5</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-broccoli.jpg" alt="broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong></span>
<p><span class="mpt-content content">1/4 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/greenbeans_50.jpg" alt="green beans" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11052')">Green Beans</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="Brown Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20036')">Brown Rice</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/dymatize-iso-100_50.jpg" alt="Dymatize ISO-100" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/dymatize/iso-100.html">Dymatize ISO-100</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="Natural Peanut Butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16398')">Natural Peanut Butter</a></strong></span>
<p><span class="mpt-content content">1 tbsp</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-broccoli.jpg" alt="broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/cauliflower_50.jpg" alt="Cauliflower" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11135')">Cauliflower</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
</ul></div><h3 class="article-title">Training regimen that kept me on track</h3><p>To build muscles, you have to lift heavy. Girls shouldn't be afraid of weights. I gave maximum effort and finished every rep during every workout. I enjoy working out, so it's never a struggle to get to the gym.</p><p>I lift six days per week with one rest day. I do 30-45 minutes of cardio per day and hit core when necessary. I work shoulders and glutes twice per week because they are the most important muscles in bikini.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Barbell Bench Press - Medium Grip</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Female/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Female/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdown</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Female/t/342_1.jpg" alt="Lying Triceps Press" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Female/t/342_2.jpg" alt="Lying Triceps Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Lying Triceps Press</a></strong><br />5 sets of 10 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_1.jpg" alt="Pushups" width="53" height="53"/></a> <a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_2.jpg" alt="Pushups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups')">Pushups</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_1.jpg" alt="Bench Dips" width="53" height="53"/></a> <a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_2.jpg" alt="Bench Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bench-dips')">Bench Dips</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Dumbbell Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shoulder-press')">Dumbbell Shoulder Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_1.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a> <a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_2.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rear-delt-fly')">Cable Rear Delt Fly</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_1.jpg" alt="Front Plate Raise" width="53" height="53"/></a> <a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_2.jpg" alt="Front Plate Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-plate-raise')">Front Plate Raise</a></strong><br />3 sets of 10 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_1.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_2.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-lunges')">Dumbbell Lunges</a></strong><br />2 sets of 25 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_1.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_2.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Legged Barbell Deadlift</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('sumo-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/722/Female/t/722_1.jpg" alt="Sumo Deadlift" width="53" height="53"/></a> <a href="javascript:pop('sumo-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/722/Female/t/722_2.jpg" alt="Sumo Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sumo-deadlift')">Sumo Deadlift</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />3 sets of 10 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('one-leg-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/111/Female/t/111_1.jpg" alt="One Leg Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('one-leg-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/111/Female/t/111_2.jpg" alt="One Leg Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-leg-barbell-squat')">One Leg Barbell Squat</a></strong><br />3 sets of 10 reps (each leg)</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_1.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a> <a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_2.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('crossover-reverse-lunge')">Curtsey Lunges</a></strong> (Weighted)<br />3 sets of 15 reps (each leg)</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_1.jpg" alt="Pullups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_2.jpg" alt="Pullups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pullups</a></strong> (Assisted)<br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Female/t/16_1.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Female/t/16_2.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Bent Over Two-Dumbbell Row</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_1.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_2.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pulldown</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('straight-arm-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/11/Female/t/11_1.jpg" alt="Straight-Arm Pulldown" width="53" height="53"/></a> <a href="javascript:pop('straight-arm-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/11/Female/t/11_2.jpg" alt="Straight-Arm Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('straight-arm-pulldown')">Straight-Arm Pulldown</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Dumbbell Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shoulder-press')">Dumbbell Shoulder Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_1.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a> <a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_2.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rear-delt-fly')">Cable Rear Delt Fly</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_1.jpg" alt="Front Plate Raise" width="53" height="53"/></a> <a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_2.jpg" alt="Front Plate Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-plate-raise')">Front Plate Raise</a></strong><br />3 sets of 10 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_1.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a> <a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_2.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-legged-cable-kickback')">One-Legged Cable Kickback</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_1.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a> <a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_2.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('crossover-reverse-lunge')">Curtsey Lunges</a></strong> (Weighted)<br />3 sets of 15 reps (each leg)</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong> (Single-leg)<br />3 sets of 15 reps (each leg)</span></li>
</ul></div><h3 class="article-title">What aspect challenged you the most</h3><img src="images/2014/rachel-olsen-transformation-graphic-1.jpg" width="275" height="437" border="0" class="right-image"/><p>"Believe in yourself and what your body is capable of."</p><p>I struggled mostly with dieting. Growing up and being taught to eat unhealthy is a hard trait to break. When I started to see results after sticking to my diet, it made every challenge I faced worth it.</p><h3 class="article-title">My future fitness plans</h3><p>My next show is May 3, 2014 at the Ronnie Coleman Classic. I'll be doing figure instead of bikini because it suits my body type better and I enjoy the look more than bikini. As an added bonus, I get to lift heavy, which I couldn't with bikini because I genetically build muscle fast.</p><p>Qualifying for nationals in 2014 is my main goal. I want to obtain my pro card before I turn 21 years old. I'm currently looking for sponsorships and modeling opportunities.</p><h3 class="article-title">Suggestions for aspiring transformers</h3><p>Believe in yourself and what your body is capable of. Never lose faith that you will get where you need to be and stick to your diet.</p><p>Diet and consistency are absolutely key. Do it for yourself and never let anyone persuade you to do something that isn't your passion.</p><h3 class="article-title">How Bodybuiding.com helped me reach my goals</h3><p>Bodybuilding.com has the best prices and has made bodybuilding a more affordable sport. Competing is complicated and Bodybuilding.com simplified it. The site has several diets and workout plans that are easy to follow.</p><h3 class="article-title">Rachel's Top 5 Gym Tracks</h3><p><img src="images/2014/rachel-olsen-transformation-music.jpg" width="560" height="132"/></p><div class="titled-list"><ol><li>"Bust Your Windows" by Jazmine Sullivan</li>
<li>"Work B**ch" by Britney Spears</li>
<li>"Headband" by B.o.B.</li>
<li>"Syrup & Honey" by Duffy</li>
<li>"Work" by Iggy Azalea</li>
</ol></div><br class="c25"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.9609375"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column ata-author-image-frame"><a href="http://www.teenbodybuilding.com/trans_t.htm"><img src="http://www.bodybuilding.com/fun/images/2013/teen-transformation-of-the-weeksig.jpg" alt=""/></a></div><div class="ata-right-column" webReader="-14.08"><div class="ata-author-name"><a href="http://www.teenbodybuilding.com/trans_t.htm">Teen Transformation Of The Week</a></div><p class="ata-author-summary">Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?</p><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.teenbodybuilding.com/trans_t.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Body Transformation: Rachel Olsen Beat Obesity And Competed Confidently!

Why I decided to transform

My parents had health problems from their weight and I never had a good example of how to eat healthy or exercise growing up. In sixth grade, I decided to change my life and not follow in their footsteps. I was 200 pounds and at that point of being morbidly obese, so I started eating healthy and lost 50 pounds in one year.

I started playing basketball in second grade and ran cross country and track from seventh grade until my sophomore year of high school. I got into cosmetology as a junior, quit basketball, and got a gym membership. I was a cardio girl initially and didn’t start lifting weights until January 2013.

After months of lifting and watching my body change, I was ready to see how far I could push myself and began my journey to the NPC stage. I had never been comfortable in a bikini, but I set a goal and achieved it. It took 21 weeks, a loss of 40 pounds, tons of dedication, and passion to get where I needed to be.

Before

After

AGE 18 / HEIGHT 5’5″ / BODY FAT 24%

AGE 18 / HEIGHT 5’5″ / BODY FAT 13%

Post To Fitboard

How I accomplished my goals

I worked hard every day and never lost sight of what I wanted. I trusted and loved the process. The body is an amazing creation and requires food to fuel it. Sticking to my meal plan was the best way to see results.

I found motivation from myself because others just let me down mostly. I always set new goals that were near unimaginable to meet at the time and gave it my all to reach them.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Unfortunately, due to my genetics my diet has to be 100 percent on point for my body to change. Diet is the key to see results. To cut body fat, I had to consistently eat clean foods five times per day.

Training regimen that kept me on track

To build muscles, you have to lift heavy. Girls shouldn’t be afraid of weights. I gave maximum effort and finished every rep during every workout. I enjoy working out, so it’s never a struggle to get to the gym.

I lift six days per week with one rest day. I do 30-45 minutes of cardio per day and hit core when necessary. I work shoulders and glutes twice per week because they are the most important muscles in bikini.

What aspect challenged you the most

“Believe in yourself and what your body is capable of.”

I struggled mostly with dieting. Growing up and being taught to eat unhealthy is a hard trait to break. When I started to see results after sticking to my diet, it made every challenge I faced worth it.

My future fitness plans

My next show is May 3, 2014 at the Ronnie Coleman Classic. I’ll be doing figure instead of bikini because it suits my body type better and I enjoy the look more than bikini. As an added bonus, I get to lift heavy, which I couldn’t with bikini because I genetically build muscle fast.

Qualifying for nationals in 2014 is my main goal. I want to obtain my pro card before I turn 21 years old. I’m currently looking for sponsorships and modeling opportunities.

Suggestions for aspiring transformers

Believe in yourself and what your body is capable of. Never lose faith that you will get where you need to be and stick to your diet.

Diet and consistency are absolutely key. Do it for yourself and never let anyone persuade you to do something that isn’t your passion.

How Bodybuiding.com helped me reach my goals

Bodybuilding.com has the best prices and has made bodybuilding a more affordable sport. Competing is complicated and Bodybuilding.com simplified it. The site has several diets and workout plans that are easy to follow.

Rachel’s Top 5 Gym Tracks

  1. “Bust Your Windows” by Jazmine Sullivan
  2. “Work B**ch” by Britney Spears
  3. “Headband” by B.o.B.
  4. “Syrup & Honey” by Duffy
  5. “Work” by Iggy Azalea


About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

Read more:  

Body Transformation: Rachel Olsen Beat Obesity And Competed Confidently!

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Body Transformation: Rachel Olsen Beat Obesity And Competed Confidently!

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Arnold Schwarzenegger Blueprint Trainer Day 26

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Every legend has a great story at its start. Arnold’s first-ever serious upper-body workout is just such a story. Here’s how he portrayed it in The Education of a Bodybuilder. He had been doing loads of pull-ups and handstand push-ups with local bodybuilders as a teenager, but the first time he hit the iron in a gym, his body got a lesson it wouldn’t soon forget. He writes:

“I remember the first real workout I had as vividly as if it were last night. I rode my bike to the gym, which was eight miles from the village where I lived. I used barbells, dumbbells and machines. The guys warned me that I’d get sore, but it didn’t seem to be having any effect. I thought I must be beyond that.

“Then, after the workout, I started riding home and fell off my bike. I was so weak I couldn’t make my hands hold on. I had no feeling in my legs: they were noodles. I was numb, my whole body buzzing. I pushed the bike for a while, leaning on it. Half a mile farther, I tried to ride it again, fell off again, and then just pushed it the rest of the way home. This was my first experience with weight training, and I was crazy for it.

Arnold was blessed with great genetics, but when he came to America, it was his work ethic that made him get to the top.

“The next morning I couldn’t even lift my arm to comb my hair. Each time I tried, pain shot through every muscle in my shoulder and arm. I couldn’t hold the comb. I tried to drink coffee and spilled it all over the table. I was helpless.

“‘What’s wrong, Arnold?’ my mother asked. She came over from the stove and peered at me. ‘What is it?’ She bent down to look closer as she mopped up the spilled coffee.

“‘I’m just sore,’ I told her. ‘My muscles are stiff.’

“‘Look at this boy!’ she called out to my father. ‘Look what he’s doing to himself.’ My father came in, doing up his tie. He was always neat, his hair slicked back smooth, his mustache trimmed to a line. He laughed and said I’d limber up. But my mother kept on. ‘Why, Arnold? Why do you want to do it to yourself?’

“I couldn’t be bothered with what my mother felt. Seeing new changes in my body, feeling them, turned me on. It was the first time I’d ever felt every one of my muscles. It was the first time those sensations had registered in my mind, the first time my mind knew my thighs, calves and forearms were more than just limbs.”

This is bodybuilding: The project of awakening a body to its untapped potential. Let yours know it’s time to grow today.

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About The Author

Check out these awesome articles by some of the best writers in the industry.

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Arnold Schwarzenegger Blueprint Trainer Day 26

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Arnold Schwarzenegger Blueprint Trainer Day 25

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Arnold’s training has been written about for so many years, in so many publications, that it can take on a mythical quality. Simply hearing someone describe how he held the barbell during curls, for instance, can seem like reason enough to do it that way yourself. But Arnold took nothing in his training for granted. He tracked everything, took notes, and knew not only what worked, but when it had worked previously—in what type of workout and order. If you’re not creating a detailed record of your progress in this trainer, then now is the time to start.

Arnold was the best because he recorded every detail of his work. He measured his results so he could compare his numbers and assess his progress.

“Write everything down,” Arnold told Iron Man magazine in 1994. “Unless you take accurate notes about your training and record the results you receive from it, you will have difficulty in determining which training techniques work best on your unique body.”

Your unique body deserves the best. Make sure your success leaves clues.

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About The Author

Check out these awesome articles by some of the best writers in the industry.

Link:

Arnold Schwarzenegger Blueprint Trainer Day 25

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Arnold Schwarzenegger Blueprint Trainer Day 25

<div id="DPG" webReader="219.526801913"><div class="side-bar" webReader="-14.5273972603"><div class="c12"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-vital-stats-b.jpg"/></div><h3 class="article-title c13">Vital Stats</h3><p><strong>TRAIN MAGAZINE</strong><br />The Official Print Partner of Bodybuilding.com</p><p><strong>Website:</strong> <a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank">https://train.magcs.com/</a><br /><strong>Facebook:</strong> <a href="https://www.facebook.com/TRAINmagazine" rel="nofollow" target="_blank">TRAINmagazine</a><br /><strong>Twitter:</strong> <a href="https://twitter.com/TRAINmag" rel="nofollow" target="_blank">TRAINmag</a></p></div><p>If you're into fitness then the name Steve Cook should resonate with you already. Pick up any respectable fitness magazine in the world today and it's unlikely you find a copy without a picture of his smiling face and ripped torso stirring back up at you.</p><p>In 2013, he solidified his place as arguably the planet's most sought-after fitness model. Steve Cook has the physique most fitness enthusiasts aspire toward, with a soaring international fan base, a list of blue-chip corporate sponsors, and more photo shoot requests than half of Hollywood.</p><p>But what makes Cook tick? What are the training philosophies of the professional fitness model and men's physique bodybuilder? TRAIN traveled to his home town of Boise, Idaho, for a week of training with the fitness icon. We discovered an athlete who is only getting started with his athletic aspirations.</p><h3 class="article-title">THE BASICS</h3><p>Born in the middle of a family of seven children, Steve excelled at sports growing up. Cook was already in great shape after a childhood that was built around a training rewards system, like being able to watch TV after he'd finished his daily push-ups! He played football in college and eventually graduated with a degree in Integrated Studies (biology/psychology).</p><p>Steve maintains that those early training memories, instilled into him from his father, are the key to staying in shape today. Cook insists that getting the basics right, no matter what your fitness level, offers the key to a healthier, fitter lifestyle, especially if your gym visits aren't as frequent as you may wish.</p><p>"As long as you stick to the basics then you won't go far wrong," Steve says. "Things like bench press, squats, deadlifts, pull-ups, movements that work a lot of muscle groups. If people reading this can't get to the gym as much as they'd like, then at least make sure you do the compound exercises.</p><img src="http://www.bodybuilding.com/fun/images/2014/bigger-faster-stronger-happier-learn-more-from-steve-cook-2.jpg" width="560" height="416" border="0" class="c14"/><h6 class="altH6 c15">Pull-Up</h6><p>"The basic stuff, like deadlifts, that works the back, core, legs and shoulders are essential. By sticking to those types of movements you'll see the biggest results."</p><p>Focus on your own goals and achievements matters most, states the IFBB pro men's physique competitor. Allowing someone else's achievements or performance to cloud your own aspirations is a surefire way to stunt your growth.</p><p>"Don't compare yourself to other people," Steve says. "Whether it's in competition or just in the gym, there is always going to be someone out there with better calves or a better chest, but the minute you start comparing yourself physically to other people is the minute you're not going to be happy with your training.</p><p>"If you concentrate on your progress and getting better from month to month then you will be satisfied. The minute you start comparing everyone else's best features to your worst features you're in trouble. I've been there myself in the competition world when I've felt like crap because I may not have felt like I was lean enough or big enough.</p><p>"The best advice I can offer is to focus on yourself, focus on your goals and achievements, and don't allow anybody else's progress and scupper your fitness plans."</p><img src="http://www.bodybuilding.com/fun/images/2014/bigger-faster-stronger-happier-learn-more-from-steve-cook-1.jpg" width="206" height="443" border="0" class="float-right c16"/><h3 class="article-title">BODYBUILDING VS CROSSFIT</h3><p>Cook doesn't see his own fitness potential as a job, however, but more of a lifestyle. He doesn't stereotype himself as a professional bodybuilder, rather as more of a full-time athlete, a guy who through commitment and training has provided himself with an opportunity to live his life the way he wants.</p><p>Sure, it's through conventional bodybuilding that he has found himself in the public eye. But Cook's training regimen is so much more than pumping iron. He lives for new challenges, is determined to try anything at least once, and embraces all forms of exercise, including CrossFit.</p><p>The strength and conditioning training phenom has stormed the planet in recent years, but along the way he noticed a divide between traditional bodybuilding practitioners and a generation of CrossFit devotees. However, Cook insists there's plenty of space on the planet for both to not only coexist but even embrace one another's core values.</p><p>"There is a big issue between bodybuilders and CrossFitters, and I think there's negativity on both sides," Cook says. "CrossFit people say that bodybuilders don't have functional muscle, while bodybuilders say that CrossFit is just a surefire way to get injured. But I don't see why there has to be such disconnect.</p><p>"Obviously, there are bodybuilders out there who fit the stereotype of not being athletes, just concentrating on isolation movements that don't really do anything in regard to functionality. At the same time, there are also CrossFitters who really don't know the technique of the lifts they are doing. But stereotyping is dangerous.</p><p>"For me, I train pretty instinctively now and I always like to try new things. So I will always incorporate movements like the clean, always try things like the muscle-up, on top of my bodybuilding exercises, like biceps curls or your bench press, things like that. I like doing both.</p><img class="float-left c17" src="http://www.bodybuilding.com/fun/images/2014/bigger-faster-stronger-happier-learn-more-from-steve-cook-3.jpg" width="248" height="299" border="0"/><p>"Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life."</p><p>"I like to lift to be a better athlete and to live healthier, but yet I also like to lift to look better too . It should all just be about health. Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life. And so if I can do both and have fun doing it, as well as make progress in looks and performance, then I'm a happy guy."</p><p>So, does this mean we may even see him compete in CrossFit arena one day in the future? "I wouldn't mind giving it a go," Cook says. "I'm the type of guy who likes a new challenge. I've got my pro card and I've competed on the Olympia stage and while I'm not saying I am done doing that, I am also starting to look for something else to push my body.</p><p>"When you are a bodybuilder, and you've competed on the stage, it's easy to become depressed after a competition because you look back and you know that you're not going to look as good as you did on the stage. So now you're back in the gym and what are you striving for, to get bigger and leaner for next time?</p><p>"What I want to do is concentrate on other goals, so I'm not obsessed just with how my body looks. I really want to look at what my body can do, and that means improving all of my best lifts through the winter. It means improving my cardiovascular system too, and getting my mile time down or going swimming more.</p><p>"And by having more performance driven goals it keeps me from getting bored with my training, and that's really something everyone can take from my own experiences. Nothing beats training with a smile on your face."</p><h3 class="article-title">SWOLDIER OF FORTUNE</h3><p>Training happy is the key to keeping Cook interested. While he'll happily play around with different exercises and programs in the gym, outside of it he's even more adventurous.</p><p>"I like trying new things for sure, and there's no better opportunity to try new ways to work out than when you're on the road," Steve says. "Of course when I compete I want to be the best and I enjoy being good at something, but I also want to try everything and anything I can. There is no better feeling than taking something you're not too good at and making it your strength.</p><p>"I'll do yoga, I go trail running, I enjoy getting out into nature especially. I enjoy getting out of the gym, opening my mind to new experiences and really living life. It's actually as much a spiritual thing as anything else. What better way to work out than swimming in the ocean or surfing. I grew up in the mountains in Idaho so using my surroundings to stay in shape is too good an opportunity to miss.</p><img src="http://www.bodybuilding.com/fun/images/2014/bigger-faster-stronger-happier-learn-more-from-steve-cook-4.jpg" width="560" height="373" border="0" class="c19"/><p>"Recently, I was over in Hawaii so I went surfing, ocean kayaking, I was running on the beach, standup paddle boarding. And this is on top of going the gym for 45 minutes every day too. And it's all because I wanted to experience things I could only experience in Hawaii.</p><p>"There's no better way to start your day than doing something active. And then you don't have to worry about all the little details of what you are eating, because you're being so active and burning off everything anyway. There's no such thing as the wrong cardio, in my opinion. As long as you're enjoying it, then that's it."</p><p>And right now Steve is training with a smile on his face. He's living out of a suitcase, and has spent only around a week or two out of the last few months actually at home in Boise, due to demands for his time. But he wouldn't have it any other way.</p><p>"I was actually talking with my sister on the phone just the other day and complaining to here that I was travelling so much," Steve says. " But she's a nurse back in Idaho where its five degrees and here's me complaining while sitting in my shorts on a beach in Hawaii, so she helped me put things into perspective that's for sure. Hotel rooms and airports are a drag, but I wouldn't have it any other way."</p><img src="http://www.bodybuilding.com/fun/images/2014/bigger-faster-stronger-happier-learn-more-from-steve-cook-5.jpg" width="560" height="398" border="0" class="c14"/><h6 class="altH6 c15">Front Squat</h6><p>As for his conditioning? "Right now I'd like to incorporate a lot more strength movements into my training, and do CrossFit at least once or twice a week too," Steve says. "Trying out more of the Olympic lifts and concentrating on getting stronger are really the main focus in the off-season.</p><p>"But I've been doing so many photo shoots that I've actually had to stay pretty lean this winter so my training has been a much quicker pace. I've been doing a lot of supersets, lots of dropsets, with not a lot of rest periods in between."</p><iframe src="//instagram.com/p/lGaC1YPcG2/embed/" width="560" height="650" frameborder="0" scrolling="no" allowtransparency="true"></iframe><h3 class="article-title">STEVE COOK WEEKLY WORKOUT</h3><div id="meal-plan-table" webReader="-7.05319148936"><ul><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-guillotine-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/305/Male/t/305_1.jpg" alt="Bench Press To Neck" width="53" height="53"/></a> <a href="javascript:pop('barbell-guillotine-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/305/Male/t/305_2.jpg" alt="Bench Press To Neck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-guillotine-bench-press')">Bench Press To Neck</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_1.jpg" alt="Decline Bench Flyes" width="53" height="53"/></a> <a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_2.jpg" alt="Decline Bench Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-dumbbell-flyes')">Decline Bench Flyes</a></strong><br />3 sets of 10-14 reps</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('push-ups-with-feet-on-an-exercise-ball')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/126/Male/t/126_1.jpg" alt="Ball Push-Up" width="53" height="53"/></a> <a href="javascript:pop('push-ups-with-feet-on-an-exercise-ball')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/126/Male/t/126_2.jpg" alt="Ball Push-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('push-ups-with-feet-on-an-exercise-ball')">Ball Push-Up</a></strong><br />3 sets to failure</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('alternating-renegade-row')">Renegade Row</a></span></li>
<li class="c11">
<h6>Abs: 4 rounds to failure</h6>
</li>
</ul><p>Select 3 of the following exercises and do them in a circuit</p><ul><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_1.jpg" alt="Hanging Knee-Up" width="53" height="53"/></a> <a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_2.jpg" alt="Hanging Knee-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('kneehip-raise-on-parallel-bars')">Hanging Knee-Up</a></strong></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_1.jpg" alt="Chair Hold" width="53" height="53"/></a> <a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_2.jpg" alt="Chair Hold" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('kneehip-raise-on-parallel-bars')">Chair Hold</a><br />(isometric hold)</strong><br /></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('decline-reverse-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/194/Male/t/194_1.jpg" alt="Reverse Decline Bench Crunch" width="53" height="53"/></a> <a href="javascript:pop('decline-reverse-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/194/Male/t/194_2.jpg" alt="Reverse Decline Bench Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-reverse-crunch')">Reverse Decline Bench Crunch</a></strong><br /></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('air-bike')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/209/Male/t/209_1.jpg" alt="Bicycle Crunch" width="53" height="53"/></a> <a href="javascript:pop('air-bike')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/209/Male/t/209_2.jpg" alt="Bicycle Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('air-bike')">Bicycle Crunch</a></strong><br /></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg" alt="Rope Crunch" width="53" height="53"/></a> <a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg" alt="Rope Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crunch')">Rope Crunch</a></strong><br /></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('exercise-ball-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/117/Male/t/117_1.jpg" alt="Swiss Ball Crunch" width="53" height="53"/></a> <a href="javascript:pop('exercise-ball-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/117/Male/t/117_2.jpg" alt="Swiss Ball Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('exercise-ball-crunch')">Swiss Ball Crunch</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Pull-Up" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Pull-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pull-Up</a></strong><br />5 sets to failure</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('rope-climb')">Rope Climb</a></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('one-arm-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Male/t/13_1.jpg" alt="Dumbbell Single-Arm Row" width="53" height="53"/></a> <a href="javascript:pop('one-arm-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Male/t/13_2.jpg" alt="Dumbbell Single-Arm Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-arm-dumbbell-row')">Dumbbell Single-Arm Row</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('close-grip-front-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/14/Male/t/14_1.jpg" alt="Close-Grip Pull-Down" width="53" height="53"/></a> <a href="javascript:pop('close-grip-front-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/14/Male/t/14_2.jpg" alt="Close-Grip Pull-Down" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-front-lat-pulldown')">Close-Grip Pull-Down</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('inverted-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/879/Male/t/879_1.jpg" alt="Reverse Fixed Bar Row" width="53" height="53"/></a> <a href="javascript:pop('inverted-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/879/Male/t/879_2.jpg" alt="Reverse Fixed Bar Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('inverted-row')">Reverse Fixed Bar Row</a></strong><br />3 sets to failure</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_1.jpg" alt="Dumbbell Pull-Overs" width="53" height="53"/></a> <a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_2.jpg" alt="Dumbbell Pull-Overs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('straight-arm-dumbbell-pullover')">Dumbbell Pull-Overs</a></strong><br />3 sets to failure</span></li>
</ul><ul><li class="rowBorderColor c20"><span class="mpt-images"><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg" alt="Cardio" width="53" height="53"/></a> <a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg" alt="Cardio" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors">Cardio</a></strong><br />Yoga, or <a href="javascript:pop('trail-runningwalking')">Trail Running</a></span></li>
</ul><ul><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('power-clean')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/185/Male/t/185_1.jpg" alt="Power Clean" width="53" height="53"/></a> <a href="javascript:pop('power-clean')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/185/Male/t/185_2.jpg" alt="Power Clean" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('power-clean')">Power Clean</a></strong><br />3 sets of 5 reps</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_1.jpg" alt="Seated Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_2.jpg" alt="Seated Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-press')">Seated Dumbbell Press</a></strong><br />3 sets of 8-10 reps</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('handstand-push-ups')">Handstand Wall Push-Up</a></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('standing-low-pulley-deltoid-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/72/Male/t/72_1.jpg" alt="Cable Single Side Laterals" width="53" height="53"/></a> <a href="javascript:pop('standing-low-pulley-deltoid-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/72/Male/t/72_2.jpg" alt="Cable Single Side Laterals" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-low-pulley-deltoid-raise')">Cable Single Side Laterals</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_1.jpg" alt="Reverse Pec Deck" width="53" height="53"/></a> <a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_2.jpg" alt="Reverse Pec Deck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-machine-flyes')">Reverse Pec Deck</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Row" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Row</a></strong><br />3 sets of 10-12 reps</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('one-arm-kettlebell-swings')">Kettlebell Swing</a></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_1.jpg" alt="Shrug" width="53" height="53"/></a> <a href="javascript:pop('barbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_2.jpg" alt="Shrug" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-shrug')">Shrug</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('rope-jumping')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/651/Male/t/651_1.jpg" alt="Jump Rope" width="53" height="53"/></a> <a href="javascript:pop('rope-jumping')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/651/Male/t/651_2.jpg" alt="Jump Rope" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('rope-jumping')">Jump Rope</a></strong><br />15 minutes</span></li>
</ul><h6>Superset</h6><ul><li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_1.jpg" alt="Cable Curl" width="53" height="53"/></a> <a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_2.jpg" alt="Cable Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-biceps-cable-curl')">Cable Curl</a></strong><br />3 sets of 10, 8, 6 reps</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('barbell-curl')">Barbell Curl</a></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skullcrusher" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skullcrusher" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skullcrusher</a></strong><br />3 sets of 10, 8, 6 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Dumbbell Concentrated Curl" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Dumbbell Concentrated Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Dumbbell Concentrated Curl</a></strong><br />3 sets of 12 reps</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br />Cable Concentrated Curl</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('ring-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1431/Male/t/1431_1.jpg" alt="Ring Dips" width="53" height="53"/></a> <a href="javascript:pop('ring-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1431/Male/t/1431_2.jpg" alt="Ring Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('ring-dips')">Ring Dips</a></strong><br />3 sets of 12 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('reverse-barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/9/Male/t/9_1.jpg" alt="Reverse Curl" width="53" height="53"/></a> <a href="javascript:pop('reverse-barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/9/Male/t/9_2.jpg" alt="Reverse Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-barbell-curl')">Reverse Curl</a></strong><br />3 sets of 21s</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('standing-low-pulley-one-arm-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/149/Male/t/149_1.jpg" alt="Overhead Triceps Cable Straight Bar Extension" width="53" height="53"/></a> <a href="javascript:pop('standing-low-pulley-one-arm-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/149/Male/t/149_2.jpg" alt="Overhead Triceps Cable Straight Bar Extension" width="53" height="53"/></a></span> <span class="mpt-content content c21"><strong><a href="javascript:pop('standing-low-pulley-one-arm-triceps-extension')">Overhead Triceps Cable Straight Bar Extension</a><br />(shown one-handed)</strong><br />3 sets of 21s</span></li>
</ul><p><strong>21s Technique:</strong> 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM</p><p>
<h6>Abs: 4 rounds to failure</h6>
</p><p>Select 3 of the following exercises and do them in a circuit</p><ul><li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_1.jpg" alt="Hanging Knee-Up" width="53" height="53"/></a> <a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_2.jpg" alt="Hanging Knee-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('kneehip-raise-on-parallel-bars')">Hanging Knee-Up</a></strong></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_1.jpg" alt="Chair Hold" width="53" height="53"/></a> <a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_2.jpg" alt="Chair Hold" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('kneehip-raise-on-parallel-bars')">Chair Hold</a><br />(isometric hold)</strong><br /></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('decline-reverse-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/194/Male/t/194_1.jpg" alt="Reverse Decline Bench Crunch" width="53" height="53"/></a> <a href="javascript:pop('decline-reverse-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/194/Male/t/194_2.jpg" alt="Reverse Decline Bench Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-reverse-crunch')">Reverse Decline Bench Crunch</a></strong><br /></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('air-bike')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/209/Male/t/209_1.jpg" alt="Bicycle Crunch" width="53" height="53"/></a> <a href="javascript:pop('air-bike')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/209/Male/t/209_2.jpg" alt="Bicycle Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('air-bike')">Bicycle Crunch</a></strong><br /></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg" alt="Rope Crunch" width="53" height="53"/></a> <a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg" alt="Rope Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crunch')">Rope Crunch</a></strong><br /></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('exercise-ball-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/117/Male/t/117_1.jpg" alt="Swiss Ball Crunch" width="53" height="53"/></a> <a href="javascript:pop('exercise-ball-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/117/Male/t/117_2.jpg" alt="Swiss Ball Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('exercise-ball-crunch')">Swiss Ball Crunch</a></strong><br /></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg" alt="Cardio" width="53" height="53"/></a> <a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg" alt="Cardio" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors">Cardio</a></strong><br /><a href="javascript:pop('rope-jumping')">Jump Rope</a>, Yoga, Swimming, or <a href="javascript:pop('running-treadmill')">Running</a></span></li>
</ul><ul><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_1.jpg" alt="Back Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_2.jpg" alt="Back Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-full-squat')">Back Squat</a></strong><br />3 sets of 10, 8, 6 reps</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('front-barbell-squat')">Front Squat</a></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('kettlebell-one-legged-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/546/Male/t/546_1.jpg" alt="Single-Leg Deadlift" width="53" height="53"/></a> <a href="javascript:pop('kettlebell-one-legged-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/546/Male/t/546_2.jpg" alt="Single-Leg Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('kettlebell-one-legged-deadlift')">Single-Leg Deadlift</a></strong><br />3 sets of 10, 8, 6 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />3 sets of 10-12 reps</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curl</a></strong><br />3 sets of 10-12 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />3 sets of 10-12 reps</span></li>
</ul><ul><li class="rowBorderColor c20"><span class="mpt-images"><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg" alt="Cardio" width="53" height="53"/></a> <a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg" alt="Cardio" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors">Cardio</a></strong><br />Yoga, or <a href="javascript:pop('trail-runningwalking')">Trail Running</a></span></li>
</ul></div><a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-banner-1-24-2014.jpg" width="560" height="200" border="0" class="c23"/></a><br class="c24"/><h3 class="article-title">Recommended For You</h3><div class="c27" webReader="5.20603015075"><a href="http://www.bodybuilding.com/fun/pumping-iron-kris-gethins-top-3-triceps-exercises.html"><img src="http://www.bodybuilding.com/fun/images/2014/kris-gethins-top-3-triceps-train-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="6.69346733668"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/pumping-iron-kris-gethins-top-3-triceps-exercises.html">Pumping Iron: Kris Gethin's Top 3 Triceps Exercises</a></h4><p style="display: inline;" class="webReader-styled">
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Bigger, Faster, Stronger, Happier: Learn More From Steve Cook

If you’re into fitness then the name Steve Cook should resonate with you already. Pick up any respectable fitness magazine in the world today and it’s unlikely you find a copy without a picture of his smiling face and ripped torso stirring back up at you.

In 2013, he solidified his place as arguably the planet’s most sought-after fitness model. Steve Cook has the physique most fitness enthusiasts aspire toward, with a soaring international fan base, a list of blue-chip corporate sponsors, and more photo shoot requests than half of Hollywood.

But what makes Cook tick? What are the training philosophies of the professional fitness model and men’s physique bodybuilder? TRAIN traveled to his home town of Boise, Idaho, for a week of training with the fitness icon. We discovered an athlete who is only getting started with his athletic aspirations.

THE BASICS

Born in the middle of a family of seven children, Steve excelled at sports growing up. Cook was already in great shape after a childhood that was built around a training rewards system, like being able to watch TV after he’d finished his daily push-ups! He played football in college and eventually graduated with a degree in Integrated Studies (biology/psychology).

Steve maintains that those early training memories, instilled into him from his father, are the key to staying in shape today. Cook insists that getting the basics right, no matter what your fitness level, offers the key to a healthier, fitter lifestyle, especially if your gym visits aren’t as frequent as you may wish.

“As long as you stick to the basics then you won’t go far wrong,” Steve says. “Things like bench press, squats, deadlifts, pull-ups, movements that work a lot of muscle groups. If people reading this can’t get to the gym as much as they’d like, then at least make sure you do the compound exercises.

Pull-Up

“The basic stuff, like deadlifts, that works the back, core, legs and shoulders are essential. By sticking to those types of movements you’ll see the biggest results.”

Focus on your own goals and achievements matters most, states the IFBB pro men’s physique competitor. Allowing someone else’s achievements or performance to cloud your own aspirations is a surefire way to stunt your growth.

“Don’t compare yourself to other people,” Steve says. “Whether it’s in competition or just in the gym, there is always going to be someone out there with better calves or a better chest, but the minute you start comparing yourself physically to other people is the minute you’re not going to be happy with your training.

“If you concentrate on your progress and getting better from month to month then you will be satisfied. The minute you start comparing everyone else’s best features to your worst features you’re in trouble. I’ve been there myself in the competition world when I’ve felt like crap because I may not have felt like I was lean enough or big enough.

“The best advice I can offer is to focus on yourself, focus on your goals and achievements, and don’t allow anybody else’s progress and scupper your fitness plans.”

BODYBUILDING VS CROSSFIT

Cook doesn’t see his own fitness potential as a job, however, but more of a lifestyle. He doesn’t stereotype himself as a professional bodybuilder, rather as more of a full-time athlete, a guy who through commitment and training has provided himself with an opportunity to live his life the way he wants.

Sure, it’s through conventional bodybuilding that he has found himself in the public eye. But Cook’s training regimen is so much more than pumping iron. He lives for new challenges, is determined to try anything at least once, and embraces all forms of exercise, including CrossFit.

The strength and conditioning training phenom has stormed the planet in recent years, but along the way he noticed a divide between traditional bodybuilding practitioners and a generation of CrossFit devotees. However, Cook insists there’s plenty of space on the planet for both to not only coexist but even embrace one another’s core values.

“There is a big issue between bodybuilders and CrossFitters, and I think there’s negativity on both sides,” Cook says. “CrossFit people say that bodybuilders don’t have functional muscle, while bodybuilders say that CrossFit is just a surefire way to get injured. But I don’t see why there has to be such disconnect.

“Obviously, there are bodybuilders out there who fit the stereotype of not being athletes, just concentrating on isolation movements that don’t really do anything in regard to functionality. At the same time, there are also CrossFitters who really don’t know the technique of the lifts they are doing. But stereotyping is dangerous.

“For me, I train pretty instinctively now and I always like to try new things. So I will always incorporate movements like the clean, always try things like the muscle-up, on top of my bodybuilding exercises, like biceps curls or your bench press, things like that. I like doing both.

“Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life.”

“I like to lift to be a better athlete and to live healthier, but yet I also like to lift to look better too . It should all just be about health. Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life. And so if I can do both and have fun doing it, as well as make progress in looks and performance, then I’m a happy guy.”

So, does this mean we may even see him compete in CrossFit arena one day in the future? “I wouldn’t mind giving it a go,” Cook says. “I’m the type of guy who likes a new challenge. I’ve got my pro card and I’ve competed on the Olympia stage and while I’m not saying I am done doing that, I am also starting to look for something else to push my body.

“When you are a bodybuilder, and you’ve competed on the stage, it’s easy to become depressed after a competition because you look back and you know that you’re not going to look as good as you did on the stage. So now you’re back in the gym and what are you striving for, to get bigger and leaner for next time?

“What I want to do is concentrate on other goals, so I’m not obsessed just with how my body looks. I really want to look at what my body can do, and that means improving all of my best lifts through the winter. It means improving my cardiovascular system too, and getting my mile time down or going swimming more.

“And by having more performance driven goals it keeps me from getting bored with my training, and that’s really something everyone can take from my own experiences. Nothing beats training with a smile on your face.”

SWOLDIER OF FORTUNE

Training happy is the key to keeping Cook interested. While he’ll happily play around with different exercises and programs in the gym, outside of it he’s even more adventurous.

“I like trying new things for sure, and there’s no better opportunity to try new ways to work out than when you’re on the road,” Steve says. “Of course when I compete I want to be the best and I enjoy being good at something, but I also want to try everything and anything I can. There is no better feeling than taking something you’re not too good at and making it your strength.

“I’ll do yoga, I go trail running, I enjoy getting out into nature especially. I enjoy getting out of the gym, opening my mind to new experiences and really living life. It’s actually as much a spiritual thing as anything else. What better way to work out than swimming in the ocean or surfing. I grew up in the mountains in Idaho so using my surroundings to stay in shape is too good an opportunity to miss.

“Recently, I was over in Hawaii so I went surfing, ocean kayaking, I was running on the beach, standup paddle boarding. And this is on top of going the gym for 45 minutes every day too. And it’s all because I wanted to experience things I could only experience in Hawaii.

“There’s no better way to start your day than doing something active. And then you don’t have to worry about all the little details of what you are eating, because you’re being so active and burning off everything anyway. There’s no such thing as the wrong cardio, in my opinion. As long as you’re enjoying it, then that’s it.”

And right now Steve is training with a smile on his face. He’s living out of a suitcase, and has spent only around a week or two out of the last few months actually at home in Boise, due to demands for his time. But he wouldn’t have it any other way.

“I was actually talking with my sister on the phone just the other day and complaining to here that I was travelling so much,” Steve says. ” But she’s a nurse back in Idaho where its five degrees and here’s me complaining while sitting in my shorts on a beach in Hawaii, so she helped me put things into perspective that’s for sure. Hotel rooms and airports are a drag, but I wouldn’t have it any other way.”

Front Squat

As for his conditioning? “Right now I’d like to incorporate a lot more strength movements into my training, and do CrossFit at least once or twice a week too,” Steve says. “Trying out more of the Olympic lifts and concentrating on getting stronger are really the main focus in the off-season.

“But I’ve been doing so many photo shoots that I’ve actually had to stay pretty lean this winter so my training has been a much quicker pace. I’ve been doing a lot of supersets, lots of dropsets, with not a lot of rest periods in between.”

STEVE COOK WEEKLY WORKOUT

Select 3 of the following exercises and do them in a circuit

Superset

21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM

Abs: 4 rounds to failure

Select 3 of the following exercises and do them in a circuit


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Read this article: 

Bigger, Faster, Stronger, Happier: Learn More From Steve Cook

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<div id="DPG" webReader="24.5468639887"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-18.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-20.html">Next</a></h5><p>You've got another difficult arms workout in Arnold's 1-10 method today, in addition to shoulders, forearms, and abs. At the end, your biceps should feel like they're about to bust out of your skin. This is a good thing! Maybe it makes you think of Arnold's <a href="http://www.youtube.com/watch?v=VZqfUzax3kE" target="_blank" rel="nofollow">famous monologue about the pump</a> from the movie "Pumping Iron," but what he said in the book of the same name is just as memorable. He said:</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day19_graphics-1.jpg" width="560" height="313"/><p>Arnold spent his career chasing after the pump, and every other bodybuilder spent their careers chasing after him.</p><p>"Bodybuilding should be fun because you get to feeling of satisfaction which is very hard to explain. A bodybuilder knows that when he pumps of his muscle it means growth. The muscles grow. So therefore he knows when he pumps up well, that is progress. And that satisfies him because he feels the progress in his body. Therefore the pump feels good. It's actually the best feeling a bodybuilder can have. It's difficult thing to explain. Sometimes we joke around and we get a good pump and we say you have to admit that a good pump is better than coming. Somebody off the street wouldn't understand that, but sometimes a pump is the best feeling you can have."</p><p>You're not just somebody off the street. You get it. Now go get it.</p><div id="meal-plan-table"><ul class="defined" webReader="2.44451612903"><li class="c6" webReader="9">
<p>Follow rep ranges below unless listed otherwise.<br />30 reps is a warm-up set.</p>
<p><strong>Technique 1-10 Method:</strong><br />After 1-2 warm-up sets, choose a weight that you're only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you're unloading the weights. I loved this technique, and it's a total shock to the muscle.</p>
<br /></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Dumbbell Press</a></strong><br />5 sets of 5 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('push-press-behind-the-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/708/Male/t/708_1.jpg" alt="Push Press - Behind the Neck" width="53" height="53"/></a> <a href="javascript:pop('push-press-behind-the-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/708/Male/t/708_2.jpg" alt="Push Press - Behind the Neck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('push-press-behind-the-neck')">Push Press - Behind the Neck</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('reverse-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Male/t/375_1.jpg" alt="Reverse Flyes" width="53" height="53"/></a> <a href="javascript:pop('reverse-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Male/t/375_2.jpg" alt="Reverse Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-flyes')">Rear Delt Flye on Incline Bench</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Row</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curl</a></strong><br />Perform the 1-10 method<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/114/Male/t/114_1.jpg" alt="Incline Dumbbell Curl" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/114/Male/t/114_2.jpg" alt="Incline Dumbbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-curl')">Incline Dumbbell Curl</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Concentration Curls" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Concentration Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Concentration Curls</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Barbell Bench Press</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdown</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('dumbbell-one-arm-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/324/Male/t/324_1.jpg" alt="Dumbbell One-Arm Triceps Extension" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-one-arm-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/324/Male/t/324_2.jpg" alt="Dumbbell One-Arm Triceps Extension" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-one-arm-triceps-extension')">Dumbbell One-Arm Triceps Extension</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_1.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_2.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')">Wrist Curls</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_1.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_2.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')">Reverse Wrist Curls</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Male/t/193_1.jpg" alt="Decline Crunch" width="53" height="53"/></a> <a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Male/t/193_2.jpg" alt="Decline Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-crunch')">Decline Sit-up</a></strong><br />5 sets of 25 reps<br />Rest 45 seconds.</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c11"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-18.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-20.html">Next</a></h5><br class="c12"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 19

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You’ve got another difficult arms workout in Arnold’s 1-10 method today, in addition to shoulders, forearms, and abs. At the end, your biceps should feel like they’re about to bust out of your skin. This is a good thing! Maybe it makes you think of Arnold’s famous monologue about the pump from the movie “Pumping Iron,” but what he said in the book of the same name is just as memorable. He said:

Arnold spent his career chasing after the pump, and every other bodybuilder spent their careers chasing after him.

“Bodybuilding should be fun because you get to feeling of satisfaction which is very hard to explain. A bodybuilder knows that when he pumps of his muscle it means growth. The muscles grow. So therefore he knows when he pumps up well, that is progress. And that satisfies him because he feels the progress in his body. Therefore the pump feels good. It’s actually the best feeling a bodybuilder can have. It’s difficult thing to explain. Sometimes we joke around and we get a good pump and we say you have to admit that a good pump is better than coming. Somebody off the street wouldn’t understand that, but sometimes a pump is the best feeling you can have.”

You’re not just somebody off the street. You get it. Now go get it.

  • Follow rep ranges below unless listed otherwise.
    30 reps is a warm-up set.

    Technique 1-10 Method:
    After 1-2 warm-up sets, choose a weight that you’re only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you’re unloading the weights. I loved this technique, and it’s a total shock to the muscle.

  • Arnold Dumbbell Press Arnold Dumbbell Press Arnold Dumbbell Press
    5 sets of 5 reps
    Rest 45 seconds.
  • Superset
  • Push Press - Behind the Neck Push Press - Behind the Neck Push Press – Behind the Neck
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Front Dumbbell Raise Front Dumbbell Raise Front Dumbbell Raise
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Superset
  • Reverse Flyes Reverse Flyes Rear Delt Flye on Incline Bench
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Upright Barbell Row Upright Barbell Row Upright Row
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Barbell Curl Barbell Curl Barbell Curl
    Perform the 1-10 method
    Rest 45 seconds.
  • Superset
  • Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Concentration Curls Concentration Curls Concentration Curls
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Superset
  • Triceps Pushdown Triceps Pushdown Triceps Pushdown
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Superset
  • Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench Wrist Curls
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench Reverse Wrist Curls
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Decline Crunch Decline Crunch Decline Sit-up
    5 sets of 25 reps
    Rest 45 seconds.

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Arnold Schwarzenegger Blueprint Trainer Day 19

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Arnold Schwarzenegger Blueprint Trainer Day 18

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Today you’ve got another chest and back workout built around a classic 6×5 rep scheme. Don’t let all the high-rep training you’ve been doing on other days trick you into thinking this is a “light” day. On the contrary, this is strength work, and you should be struggling to finish each set. Don’t leave a single rep out there, because if Arnold was your training partner, you’d better believe he would let you hear about it.

“Arnold never messed around. The gym was business, especially before any of his big shows.”

Just ask Danny Padilla, who trained in Gold’s Gym with Arnold in the early days. “I’ll never forget when Arnold was training with some guy, and he did his reps, whether it was 12 or 15,” Padilla told Bodybuilding.com in 2008. “Then the other guy didn’t do his, and Arnold got pissed off. It was like, ‘What’s wrong? I’ve got to do your reps now? What’s up with that? If you can’t hang, go back to something else!’ Arnold never messed around that way. He was a hard-working guy. The gym was business, especially before any of his big shows.”

Everyone who trained with Arnold can tell a similar story. Take it to heart. Friends don’t let friends stray from the Blueprint.

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Arnold Schwarzenegger Blueprint Trainer Day 16

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Arnold’s competiveness was legendary in his heyday, but he didn’t let this blind him to ways that he could improve his approach in the weight room. After all, he wasn’t just after size. He was after “maximum aesthetic development of the entire physique,” as he wrote in “The Encyclopedia.” He learned plenty from the bodybuilders who stood alongside him in the gym, but also from coaches of the previous generation. This included not only Joe Weider, but also his longtime rivals, like Dan Lurie and Vince Gironda.

Vince Gironda became a trainer for Hollywood actors. He invented techniques Arnold used to help win his titles.

Today, Gironda is sometimes portrayed as a relic, a cantankerous iconoclast who kicked people out of his gym, demanded strange technique on staple movements like dips, and wouldn’t let his lifters perform squats. But Arnold knew that “the Iron Guru” had something to offer him, and when he began utilizing some of Gironda’s ideas, he writes, “I went from simply having huge pecs to having first-rate chest development.”

But Gironda’s influence was perhaps most greatly seen in how Arnold trained shoulders, and the lateral and rear delts in particular. Gironda was a great proponent of the lateral raise, but recommended performing it a specific way, with the rear part of the dumbbell higher than the front, as if pouring water from a pitcher. This helped to focus the stress on the lateral delt and made it harder to cheat by using momentum. His unique take on the rear delt flye, performed while facing backward on an incline bench, gave the same level of isolation to the rear delts, which were a weak spot for Arnold in the early days.

Keep these tips in mind today when you superset lateral raises with upright rows, another Gironda favorite. On Friday, do the same with the superset of rear delt flyes.

  • Follow rep ranges below unless listed otherwise.
    30 reps is a warm-up set.

    Technique 1-10 Method:
    After 1-2 warm-up sets, choose a weight that you’re only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you’re unloading the weights. I loved this technique, and it’s a total shock to the muscle.

  • Clean and Press Clean and Press Clean and Press
    5 sets of 5 reps
    Rest 45 seconds.
  • Superset
  • Standing Dumbbell Press Standing Dumbbell Press Standing Dumbbell Press
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Front Dumbbell Raise Front Dumbbell Raise Front Dumbbell Raise
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Superset
  • Side Lateral Raise Side Lateral Raise Lateral Raise
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Upright Barbell Row Upright Barbell Row Upright Row
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Barbell Curl Barbell Curl Barbell Curl
    Perform the 1-10 method
    Rest 45 seconds.
  • Superset
  • Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Concentration Curls Concentration Curls Concentration Curls
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Superset
  • Lying Triceps Press Lying Triceps Press Barbell Skullcrushers
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Superset
  • Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench Wrist Curls
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench Reverse Wrist Curls
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Decline Crunch Decline Crunch Decline Sit-up
    5 sets of 25 reps
    Rest 45 seconds.

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Arnold Schwarzenegger Blueprint Trainer Day 16

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Jogging-Treadmill

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 26

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These supersets were put together for effectiveness and efficiency. Complete all the sets and reps and time your rest periods. If you rest too much, you’ll lose some of the great benefits to your cardiovascular system. If you don’t complete the reps and sets as they’re prescribed, you may not see as much muscle growth as you could. Finish this week with a bang!

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 26

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 26

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Bodybuilding.com Fit Team Member Spotlight: Rep It Rich!

Some of the employees at Bodybuilding.com get into fitness because of their integration into the company. They have the types of skills that make the Internet the greatest invention in the history of technology, and then they get fit because the culture here is so infectious.

But others, like Rich Wilkins, were born to lift. They played sports, lived in weight rooms, and fought tooth and nail to get hired on within the world’s largest online health and fitness website. Rich found comfort, assistance, and even love within the framework of Bodybuilding.com. Check out his story—and, if you have the guts, try his workout!

How did you start your fitness journey?

My fascination with bodybuilding started when I was 5 years old. I used to steal my father’s copy of “The Education of a Bodybuilder” by Arnold Schwarzenegger, and draw pictures of the bodybuilders in it. As I got older, I read the book constantly. This helped fuel my passion for the gym and athletics.

I excelled in every sport I played in high school. I was obsessed with the gym. I loved training and researched Arnold’s techniques. By my senior year, I had reached all state in football as a tight end and defensive end, leading the state in sacks. I played on the Northern All-Star team and won the award for MVP of the Northeast Kingdom Football Camp. I made all state in basketball and competed at the highest level in track and field. I placed in the top three in the 110 high hurdles, 300 intermediate hurdles, triple jump, and long jump. This qualified me to compete in the New England Track Championships against all the top athletes in New York, Vermont, Massachusetts, Maine, and New Hampshire.

“By my senior year, I had reached all state in football as a tight end and defensive end, leading the state in sacks.”

I was recruited to play strong safety at Pacific Lutheran University in Tacoma, Wash., after I graduated from St. Johnsbury Academy in Vermont. After my first season, I put on a serious amount of mass and moved to linebacker. Going into my third season, I increased my weight even more, to 280 pounds, through heavy training and eating a ton. I was then moved to play tight end for my last two seasons, but I never sacrificed my weight for speed. At 280 pounds I could still run a 4.7-second 40-yard dash.

After college, my passion for the gym only increased. I understood that the NFL was a lost cause, so I dusted off Arnold’s book again and set my sights on the next arena: under the hot lights, oiled up, and tanned—bodybuilding!

I focused my energy on preparing for my first show in 2011, the Emerald Cup. I placed ninth in Men’s Physique among a tall class of titans. After that, my addiction to bodybuilding was set in stone. I went back to the root of it all. I stepped onstage at a lean 178 pounds and 3 percent body fat. After that show, I looked closely at the judges’ critiques and at my opponents. I realized I had some work to do and some lean muscle to gain. I found a mentor, IFBB Pro Nathan Detracy.

With Nathan’s help and guidance I was able to put on 22 pounds of lean muscle over a year and a half. I then set my sights on the next show, the Washington State Bodybuilding Championships. I came in at 195 pounds and 4 percent body fat. I placed third overall in the tall class and qualified for nationals.

You went to school to study graphic design. How did your studies prepare you for your role at Bodybuilding.com?

I originally studied in a fine arts program because of my passion for painting and art. I didn’t want to narrow my professional career down to an art teacher, so design was my way out. I studied design and marketing and began working for myself as soon as I graduated from Pacific Lutheran. I started my own freelance business, Ventresca Design, and began working on small and large contracts.

My professional career and my passion for bodybuilding merged when I was offered a sponsorship from the supplement company Max Muscle before my first show at the Emerald Cup. Due to the relationships I created with this sponsorship, I started doing design work to help promote Max Muscle. I started networking within the vibrant bodybuilding community and found myself with more clients than I knew what to do with. Somewhere along the line, though, I set Bodybuilding.com at the top of my career wish list. After making a few connections in the industry while working in Seattle and Arizona, I began reaching out for opportunities at the company. It was a random meeting with IFBB pro Nick Scott at the Iron Man Bodybuilding show in Seattle where I finally made my connection. After hearing his story and doing some work for him, he gave me the right contact at Bodybuilding.com’s corporate offices.

I was actually prepping for my last show right before I was hired on here. The amazing thing: Bodybuilding.com gave me a sponsorship to compete.

Have you continued competing?

Last year I competed at the Washington State Bodybuilding Championships, where I placed third. This competition has definitely made me stronger. Having such amazing resources at my disposal by working at Bodybuildng.com has given me the extra edge I need to take my completion to the next level.

How does the Bodybuilding.com environment influence your health, fitness and appearance goals?

Working here is a dream. I am surrounded by professionals trying to not only take their careers to new heights, but who also a common ideal of improving our lifestyles and fitness levels. We accomplish this in many ways, whether it is through competing on stage or taking part in a charity run.

“Working here is a dream. I am surrounded by professionals trying to not only take their careers to new heights, but who also a common ideal of improving our lifestyles and fitness levels.”

I have every tool I need to reach my bodybuilding goals. Just as crucially, my goals are encouraged here, and the company helps me become a better professional. We have a top-of-the-line gym onsite. My goals as a competitor are totally harmonious with my goals as a professional at Bodybuilding.com.

You recently got married—congratulations! How can fitness help young couples?

My wife and I are both competitors. I met her because she has her own nutrition business, No Excuses Nutrition LLC. I was looking for a nutritionist to help me prep for my next show and found the best of both worlds: a wife and a good coach! Working together as a couple with similar goals nutritionally and physically is the key for us.

“Working together as a couple with similar goals nutritionally and physically is the key for us.”

I reach my goals with her encouragement, and we push each other when times get tough. This is healthy for our relationship. Working together as a team to accomplish our goals in the fitness arena can strengthens our relationship in ways we would never accomplish by trying to live separate lifestyles.

What types of activities do you enjoy outside of work and the weight room?

I enjoy the outdoors. My wife and I are really into hiking and camping in places you have to hike for miles to reach, out where there isn’t a soul for miles. I also enjoy painting with acrylics and working with my hands.

What is your favorite feature on the Bodybuilding.com website?

The inspiration tab. It’s great that you can find others who inspire you and post that to your page. I am inspired by so many people, and I love the idea.

I have also been using BodySpace since its release. I love it! It’s essential for keeping yourself accountable among like-minded fitness friends, and it is filled with a million resources to help take your fitness goals to the next level. Tracking is the key to success, and there is no better tool on the market than the BodySpace app.

How does practicing the bodybuilding lifestyle improve the productivity of Bodybuilding.com?

This lifestyle isn’t always easy. It takes a lot of focus and dedication, but it can improve your productivity immensely. My feet don’t drag when I have my gallon of water every day. I feel hydrated and full of energy. Eating six meals per day and increasing my metabolism increases my energy levels and mental focus much more than the average diet of three meals per day and a couple of Rockstar Energy Drinks, or cup after cup of coffee just to make it through the morning.

What is your lifting philosophy?

I begin each week with legs. Leg day is crucial for maximizing muscle gains throughout the body. I work my weaker muscle groups the following day, due to the release of endorphins and testosterone that is caused from training legs. I train back right after my leg day because I feel like it is a muscle group that needs a lot of attention.

“I train back right after my leg day because I feel like it is a muscle group that needs a lot of attention.”

I have a slightly different theory with legs than most bodybuilders. I believe light weight can grow your legs, as long as you lift with perfect form and controlled sets. Focus is the key on all muscle groups, but especially with legs. I used to be a maniac with the heavy weight on leg day until I suffered knee injuries. I’ve found that some of the best legs out there were built not by the amount of weight they lifted, how well they lifted.

Make sure to stretch after each workout, and foam roll tight muscles. Focus on the mind-muscle connection. Perform reps slowly and use the muscle, not momentum.

Rich’s Lifting Regimen

Note: I use a 5050 lifting tempo on all movements and 90 seconds of rest between all sets unless otherwise noted

Rich’s Nutritional Regimen

This is a day of nutrition during my phase one of a cut. After the first meal of the day, all meals are is spaced 2-3 hours apart.

Cutting Phase 1
Total calories per day = 3,120
Protein = 390 grams (1,560 cal)
Carbs = 195 g
Fat = 86.5 g

Rich’s Supplement Stack


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Bodybuilding.com Fit Team Member Spotlight: Rep It Rich!

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Bodybuilding.com Fit Team Member Spotlight: Rep It Rich!

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