1.Incline press. 1 warm up set x 8-12 3 sets x 8-12 1 dropset x 21 2.Incline flys 3 x 8-12 1 drop set to failure 3.Dumbbell press 4 x 6-10 1.Superset. Skull crushers & close grip bench press Warm up *8-12 3 sets *12-16 2.Rope extension 3*12-16 3.Dumbbell overhead extension- Quadruple dropset to failure
I followed this program Last year for 4 months and i was getting GREAT GREAT Results until i got sick and stoped lifting, now i'm back and i'm starting it over again :) !
Though this workout video is 9years old and there has been substantial development in workout regimes, I tried this one today and it was a blast! Highly Recommended!!
I usually don't trust anything from bodybuilding.com, but this whole 12 week training program is the best i have ever tried. Im feeling and seeing relatively massive results after only 2 weeks. Not to mention its also just a really fun workout
scottbooth96 Hello Scott first of all thanks for asking. Now the program works just fine especially if you are a begginer or a medium athlete. The only thing that bothered me at some point was the fact that the exercises remain almost the same after a long period so i did start to feel a little bored se i add some exercises just to change it a bit so i wont go into a platue! I would recommented for sure and i would try to upload the weights every week so to stimulate the muscle more and more! Dont forget to eat more while you follow the program! +500 kcal a day it would be a good start..it is a muscle gainning proram right ;)
Did this workout yesterday ☺👍a little sore today 👍. So today is back and 💪 program. Hooked with Steve Cook these days. Fun, down to earth guy and seems to have a big knowledge about nutrition and training. Hope to meet him at the Fitness Festivalen in May
You won’t be disappointed, 28 y/o here, been doing this program for 10 months now, very impressed with the results, make sure to do every motion with good form, better to start the weight light and get used to the form, then progress, otherwise say hello to tennis elbow, his entire series will change your life💪🏻 happy lifting
Great video to be preaching to the thousands of university students across the UK, only wish Freshers week didn't put me back by about a month after all the fresher initiations.
Did this workout today felt great I couldn't do the modified push up not sure if I'm to weak or was to sore from the first 3 chest workouts today was my first day in gym
Dude thank you these are great! Once I got to the dips I couldn't hold my body weight! But I'm only ending my 2nd week back at the gym after a long time so I'll catch up!
hmm, ive heard that movements like cable crossovers or machine flyes would be the best bet to train inner chest as they emphasize peak contraction, unlike the bench press. i wasnt necesseraly talking about striations.
To anyone who has done this program, how were the results? I’m thinking ng of starting either this or the modern physique program but not sure which one to start first, little background on me I’ve been working out for 2+ years but only recently got into weight training a little more than a year ago, I’ve already got all my basics down so is this right for me?
You know i was also confused 10 years ago when i was a teenager. After all these years i understood that the only thing that matters is to progress on your lifts. The program and the frequency doesn't matter. Frequency will give you the newbie gains faster but you have to chose a program that allows you to progress that's it. Chose 3 ezxersises per muscle groups and progress on them over the years. Do it as often as your fully recovered.
for the same reason you use it in other exercises to protect the back, in the incline he is arching his back so he can push himself more in to the bench doin that puts stress on the back and the blet helps take care of that stress =no back damage
Lighter weights but higher reps to keep the tension in your muscles which in turn should develop them more. But perfect form because then your actually working your muscles
Hey can i ask a question because i dont understand something, protein is the bricks of muscle so why you need to eat more calories than you burn to build muscle as long as the only macro that affects muscle building is the protein???for example if you eat 200g protein and 35g fat and 40g carbs a day whats the difference on muscle building when you eat 200g protein 100g fats and 250g carbs ??? carbs and fat dont build muscle so as long as you eat the same protein your muscles should grow the same.
Heya Steve. Great workout! I have a question for you, or anyone else nice enough to answer. I've been working out for about 4 months now, when I go to the gym I always have the "game face" you're talking about, I train the hardest I can, 4 days a week but I cant manage to increase weights. It's starting to get annoying since all this seems like im doing it for no reason what so ever :(
I use to do chest and triceps on the same days because they simultaneously go hand in hand... but then you learn that working both muscle groups on the same day takes away from max results on whichever muscle group you do last, so I do chest/triceps on seperate days
So much nostalgia lmao This was my first workout program ever
Mine too
Do you have a pdf copy from this workout please
Oh my goodness.. I tried this program this morning, it's dope and my chest nearly erupted. I felt it all in my muscles. Kudos Steve Cook
Chest
Incline Press
(3x8-12) (1x21 [Modified Grip Every 7 Reps])
Incline Flys
(2x8-10)(1xFail)
Dumbbell Press
(4x6-10) (Up Weight Every Set)
Superset:
Modified Dip (3xFail)
Modified Push-up (3xFail)
Tricep
SS (1x8-12) (3x12-16)
Skull Crushers (EZ)
Close Grip Bench Press (EZ)
Rope Extension (3x12-16)
Overhead Dumbbell Press (4xFail) (Drop Set/No Rest)
Ur a goat for this
👏🙌👐
Thanks
Hero
Love ppl like you
1:30 , 4:25 , 6:15 Chest
10:40 , 12:48 , 14:05 Triceps
THX man i really need this in every vid
Thank you
Thanks!
Thanks!
Legend 👍🏼
1.Incline press.
1 warm up set x 8-12
3 sets x 8-12
1 dropset x 21
2.Incline flys
3 x 8-12
1 drop set to failure
3.Dumbbell press
4 x 6-10
1.Superset.
Skull crushers & close grip bench press
Warm up *8-12
3 sets *12-16
2.Rope extension 3*12-16
3.Dumbbell overhead extension-
Quadruple dropset to failure
You forgot the dips (chest) but still thanks for writing it out!
modified dip modified pushup 3× sets to failure
I followed this program Last year for 4 months and i was getting GREAT GREAT Results until i got sick and stoped lifting, now i'm back and i'm starting it over again :) !
Abdelghafour Cherif do You haber before after ?
Bruh same
Though this workout video is 9years old and there has been substantial development in workout regimes, I tried this one today and it was a blast! Highly Recommended!!
Do you have a full pdf copy from this workout please?
Dummy
I remember doing this programme a few years ago during my time at university. Put on good size.
I tried it today, and I can't even take off my shirt. Awesome feeling!
Ryan Dawson u got it, brother. I have been doing it seen last post. My chest grows 2.7cm higher~
Alston Wei what do you think about programme i Want to do it too
How was the whole program
I done german volume training for chest and triceps 5 days agi and triceps are still a little sore
only watch this to remember the good old time here in 2024
Steve is an absolute gent. Went to his seminar in Leeds 2 weeks ago and it changed my life!
Hi
100% recommend y’all! Never felt this good
I usually don't trust anything from bodybuilding.com, but this whole 12 week training program is the best i have ever tried. Im feeling and seeing relatively massive results after only 2 weeks. Not to mention its also just a really fun workout
I am following this program at the moment...trying to gain weight and gains..week no 1
How's it going? Thinking about starting this plan myself
scottbooth96 Hello Scott first of all thanks for asking. Now the program works just fine especially if you are a begginer or a medium athlete. The only thing that bothered me at some point was the fact that the exercises remain almost the same after a long period so i did start to feel a little bored se i add some exercises just to change it a bit so i wont go into a platue! I would recommented for sure and i would try to upload the weights every week so to stimulate the muscle more and more! Dont forget to eat more while you follow the program! +500 kcal a day it would be a good start..it is a muscle gainning proram right ;)
Hey Scott I done this work out last year in the first month I didn't notice anything but people who saw me did.
Val Fitness ibulk team have you noticed any gains?
***** Hello my friend..Yes i did actually and i gain some size too. I recomend it for begginers or a medium athlete!
*TH-cam recommends me this after struggling to build a good chest and triceps for 7 years*
Did this workout yesterday ☺👍a little sore today 👍. So today is back and 💪 program. Hooked with Steve Cook these days. Fun, down to earth guy and seems to have a big knowledge about nutrition and training. Hope to meet him at the Fitness Festivalen in May
+Tatiana Segura yeah he gives that impression without the arrogance
This the same video that made me swoll in 2014 and now fast forward to being 31 here i am about to do it again 🎉😅
You won’t be disappointed, 28 y/o here, been doing this program for 10 months now, very impressed with the results, make sure to do every motion with good form, better to start the weight light and get used to the form, then progress, otherwise say hello to tennis elbow, his entire series will change your life💪🏻 happy lifting
Do you have a full pdf copy from this workout please?
Thanks for helping me to develop upper chest .. I got good results
I do my Warm up by walking to the gym!
The camera cuts piss me off!
Ikr? I try to see his form and this dumb camera cuts pissing me off
Agree 100%, ruins the video
Great video to be preaching to the thousands of university students across the UK, only wish Freshers week didn't put me back by about a month after all the fresher initiations.
10 years later and still watch this
A.Incline Press
1 warm up set 8-12
3 sets 8-12
B.Incline Flyes
3 sets 8-12
1 Drop set to failure
C.Dumbbell Press
4 Sets 6-10
D.Parallel Dips
To failure (Super Set) Modified PushUps to Failure
Triceps
A.Skull Crushers And CloseGrip press
Warm Up Set 8-12
3 Sets 8-12
B.Rope Extension
3 Sets 12-16
C. Dumbbell Overhead Extension
Quadrupe Dropset to failure
Does someone know how many times a week you should do this workout? Or do you need to do another workout later on?
My frnd put me through this workout yesterday... absolutely destroyed my chest...now I know where he got it
Did this workout today felt great I couldn't do the modified push up not sure if I'm to weak or was to sore from the first 3 chest workouts today was my first day in gym
Hows it going bro?
Just tried this workout for the first time today. It was pretty intense. I'd recommend it.
Do you think that it’s worth investing in REITs at this time or too risky considering rising interest rates?
steve cook is the man!! what a body
which one should i focus lifting weight or cardio ? for weight loss
and how much time do u rest between set ?? and exercise?
does drop set need rest?
Thank you for your work out tips Steve, this work out kicked my butt this morning!
11:04 “Trest” 😂😂 he said it so smoothly
Awesome Video Series,ONE OF THE BEST WORKOUTS,Steve Rocks!!!!!!
Old but gold
Do you have a full pdf copy from this workout please?
Dude thank you these are great! Once I got to the dips I couldn't hold my body weight! But I'm only ending my 2nd week back at the gym after a long time so I'll catch up!
Isnt the last exercise he does for triceps also an isolation movement?
This is a beginner killer... but for the first time in a while I felt like I'm really working my chest. Thx for the video!
I tried today ! This is awesome , it’s make ur chest and triceps all corner In to work
Best/informative workout video I’ve seen in quite sometime! Very well done/put together!! Thank you Steve
Thank you very much. That was excellent.
Steve cook looks life a real life Disney Hercules I swear.
my man is a beast! reminds me of the college years.
Can you make a pdf for all exercises and all part of body
This brings back good memories lol
Do you have a full pdf copy from this workout please?
This is a great workout plan for my online adult high school courses
It's insane how much tighter and bigger his body is now, compared to back in 2012.
atuck4L mhhhh
hmm, ive heard that movements like cable crossovers or machine flyes would be the best bet to train inner chest as they emphasize peak contraction, unlike the bench press. i wasnt necesseraly talking about striations.
Badass workout ! It killed ! 👍🏾
To anyone who has done this program, how were the results? I’m thinking ng of starting either this or the modern physique program but not sure which one to start first, little background on me I’ve been working out for 2+ years but only recently got into weight training a little more than a year ago, I’ve already got all my basics down so is this right for me?
You know i was also confused 10 years ago when i was a teenager. After all these years i understood that the only thing that matters is to progress on your lifts. The program and the frequency doesn't matter. Frequency will give you the newbie gains faster but you have to chose a program that allows you to progress that's it. Chose 3 ezxersises per muscle groups and progress on them over the years. Do it as often as your fully recovered.
you are amazing steve! i have learned a lot on your workout videos! thanks man!
I had all types of gains from this work out. This time I’m older so no running I’ll add swimming
This is an awesome work out exercise for chest 12 weeks really worked 👍🏼thank you Steve as you said In the video I will be thanking you.
How much time A week did u do this exercises ??
Great video! Very comprehensive!
for the same reason you use it in other exercises to protect the back, in the incline he is arching his back so he can push himself more in to the bench
doin that puts stress on the back and the blet helps take care of that stress
=no back damage
Gonna try it next!
Tried the workout today... Spaghetticeps. Will be doing this routine again. Awesome! Cheers.
How much time a week should we do this exercise
So motivated
Steve thanks for your videos and info !! video quality is class thanks for every thinggggg
Awsm work out....
Loved this workout!
awesome workout bro. great pump
Hi, what's the use of drop set ? and assist me with fast muscle building
Yeah! Day 1 complete. Thanks Steve!!
is the triceps superset 12 reps each exercise, or both combined? please answer
gotta try those modified dips today!
Okay - thank you! I will try that from now on then! :D
This is intense as hell goddamn
"get in, smash it, and get back out", that's college for ya!
This program is advisable for beginners?
thank you bodybuilding.com and steve cook too^-^
Any variation for pushup?
The lest set incline bar you do 21 for each ?
I'm changing my routine hermano!!! Great video!!!!
Thanks so much!!
what do you do after the 12 week College Trainer? I just completed it, now what??
Really good exercise !!!
Lighter weights but higher reps to keep the tension in your muscles which in turn should develop them more. But perfect form because then your actually working your muscles
JUST DID IT!! N I LOVE IT! REALLY GET PUMP!
How many percent of your MR you do increase your weight between each set?
I did this yesterday... killer workout ! 👍
Sir ,,, rapid protein is the best mass gainer ,,,, right or wrong please reply me sir
Get after it!
Thx alot brother, I'm so excited to try this. Again thx alot
Is it ok if I follow this routine every time I train triceps and chest? Or should I change from time to time?
"Feeling super swole right now... " LOL you go girl!
Following it in 2023 from India! Loving it❤️
Do you have a full pdf copy from this workout please?
10:39 why does the card say 12-16 for the working sets, but when you’re actually doing them in the vid they say 8-12?
Great stuff! i'm gonna start doin this routine
Thpse dips were dope
Hey can i ask a question because i dont understand something, protein is the bricks of muscle so why you need to eat more calories than you burn to build muscle as long as the only macro that affects muscle building is the protein???for example if you eat 200g protein and 35g fat and 40g carbs a day whats the difference on muscle building when you eat 200g protein 100g fats and 250g carbs ??? carbs and fat dont build muscle so as long as you eat the same protein your muscles should grow the same.
Hey steve. How many times per week is chest and tricep workout? Is it once a week?
Heya Steve. Great workout! I have a question for you, or anyone else nice enough to answer. I've been working out for about 4 months now, when I go to the gym I always have the "game face" you're talking about, I train the hardest I can, 4 days a week but I cant manage to increase weights. It's starting to get annoying since all this seems like im doing it for no reason what so ever :(
I like the starting music where the gym light flashes. Anybody know from where that music is taken?
thank youuu
Song at 7:26 please! Thank you.
Why does the app say that the warm up for incline is 2x5-10reps
I use to do chest and triceps on the same days because they simultaneously go hand in hand... but then you learn that working both muscle groups on the same day takes away from max results on whichever muscle group you do last, so I do chest/triceps on seperate days
great workout I have begin with it today my muscles are crying now looooool
Gonna try this in 2 hours
Very smart workout. Great pump. 100% recommended
How long should I rest for between sets?