Ok, here is my plan for 2012 to get more ripped than ever before! Its a new program for me — its the program of a well known physique bodybuilder, Steve Cook and it is certainly a lot different then my my typical program that I have usually done; the 3 exercises per body part, 3-4 sets, so I will be sure to update you on how it goes.

 

Leg Extensions
2 warm up sets of 15 reps, 1 working set of 10-12 reps to failure
Increasing weight (1 min rest between sets)

 

Leg Press
2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Desired weight (1 min rest between sets)

 

Hack Squat
2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Desired weight (1 min rest between sets)

 

Seated Hamstring Curl
1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure
Desired weight (1 min rest between sets)

 

Stiff-Legged Deadlift
1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure
Desired weight (1 min rest between sets)

 

Calf Press on Leg Press
1 warm up set of 10-12 reps, 3 rest-pause sets to failure
Desired weight (10-15 sec rest between sets)

 

Seated Calf Raise
1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure
Desired weight (1 min rest between sets)

 

Decline Bench Press
2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure
Desired weight (1 min rest between sets)

 

Incline Dumbbell Press
1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure
Desired weight (1 min rest between sets)

 

Flat Bench Dumbbell Flyes
1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure
Desired weight (1 min rest between sets)

 

Dumbbell Concentration Curl
1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure
Desired weight (1 min rest between sets)

 

Hammer Curl
2 working sets of 6-8 reps to failure
1 min rest between sets

 

Standing Barbell Curls
2 working sets of 8-10 reps to failure
Desired weight (1 min rest between sets)

 

Knee Ups
3 working sets to failure

 

Crunches
3 working sets to failure

 

Cable Crunch
3 sets to failure

 

Decline Reverse Crunch
3 sets to failure

 

Cardio Only
For cardio I will get on the treadmill at the largest incline and walk at  a speed between 2.9 and 3.3 miles per hour for 30 – 45 minutes. Or, I may do a spinning class at my gym or another cardio based class just to mix it up and for fun!

 

Dumbbell Pullover
2 warm up sets of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (increase weight between sets)

 

Close-Grip Pulldown
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)

 

One-Arm Dumbbell Row
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)

 

Wide Grip Cable Row
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)

 

Barbell Deadlifts
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)

 

Triceps Pushdown
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)

 

Lying Triceps Extensions
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)

 

Seated Triceps Press
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)

 

Calf Press on Leg Press
1 warm up set of 10-12 reps, 3 rest-pause sets to failure
Desired weight (10-15 sec rest between sets)

 Seated Calf Raise
1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure
Desired weight (1 min rest between sets)

 

Dumbbell Shoulder Press
1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure
Desired weight (1 min rest between sets)

 

Side Lateral Raise
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)

 

Low Pulley Delt Raise
1 set of 6-8 reps to failure
Each arm

 

Reverse Dumbbell Flyes
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight

 

Barbell Shrugs
1 warm up set of 12-15 reps, 2 working sets of 8-10 reps to failure
Desired weight

 

Upright Row
1 warm up set of 12 reps, 2 working sets of 8-10 reps to failure
Desired weight

 

Knee Ups
3 working sets to failure

 

Crunches
3 working sets to failure

 

Cable Crunch
3 sets to failure

 

Decline Reverse Crunch
3 sets to failure

 

Cardio Only