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Chris Cook
Chris Cook Bodybuilder
Chris Cook "The Blond Bomber" IFBB professional bodybuilder.
Dedicated, focused, and grounded. These three words alone describe how I live my life. Starting at a very young age I entered competitive sports with, wrestling, football, and swimming. The long hours of practicing and dieting for wrestling got me well prepared for the future battles I would face in the competitive world of bodybuilding. Throughout my life I have been a top placing athlete, but not until I entered the Air Force and made Airman of the quarter numerous times did I begin my life long dream of becoming a competitive bodybuilder. I began bodybuilding in June of 1995 while stationed in Anchorage, Alaska at the age of 18. In October of 1996 I decided to compete in the Mr. Anchorage Body Building Championships, this is where I competed in the men’s open division and became the youngest Mr. Anchorage to ever win the title. From here I went on to compete in the Alaska State show in 1999 and won the heavy weight division.
After receiving an honorable discharge from the Air Force in 1999, I wanted to become one of the best in the sport, and I decided that California would be the best place to pursue my dreams. While working as an Aircraft Tech in San Jose, California I took a hold of the Sacramento Championships winning the Heavyweight class in 2000. This is where I was first discovered by MRM (Metabolic Response Modifiers) and picked up my first endorsement contract. Unfortunately 9/11 hit and had a huge impact on the aircraft industry and also my current job. This is when I knew I had to move to Los Angeles and make bodybuilding a priority. I started training at Gold’s Gym Venice, and this is where the first stages of my exposure began.
Moving to Venice was a huge step, especially since I had no job and was living on the hope that I could make my dreams come true. Luckily I made it work! Since moving to Venice I have captured the 2002 Contra Costa Heavyweight class title, along with the infamous 2003 USA Super Heavyweight class title. I am still endorsed by MRM supplements along with Weider “Flex Magazine” for publications. These two companies have given me so much and I owe much of my success to their support and kindness.
I truly look forward to what the future has to hold and count the days until I have the opportunity to give back to the sport what it has given me. I thank God every day for what he has handed me thus far in my life, and pray for even better days to come. I must truly thank all my friends, family, and fans for the loyal support and unconditional love. After becoming one of the youngest pros, I will again start setting new standards in the IFBB pro division.
Back / Traps / Biceps Day Chris Cook Workout
Day 1. Monday
Dead Lifts:
Set 1. 185lbs x 12 reps
Set 2. 315lbs x 12 reps
Set 3. 405lbs x 12 reps
Set 4. 500lbs x 10 reps
Bent Over Rows:
Set 1. 315lbs x 12 reps
Set 2. 405lbs x 12 reps
Set 3. 455lbs x 10 reps
T Bar Rows:
Set 1. 270lbs x 12 reps
Set 2. 315lbs x 12 rep Set 3. 360lbs x 10 reps
Heavy Barbell Shrugs:
405lbs x 12 reps
495lbs x 12 reps 590lbs x 12 repsTraps
Standing Barbell Shruggs:
Set 1. 315 lbs x 15 reps
Set 2. 405 lbs x 15 reps
Set 3. 495 lbs x 15 reps
Set 4. 585 lbs x 15 repsBiceps
Individual Supinated Dumbell Curls:
Set 1. 35lbs x 15 reps each arm
Set 2. 45lbs x 15 reps each arm
Set 3. 65 lbs x 12-15 reps each armStanding Cambered Bar Curls:
3 Set of 21 reps as much as I can handleIndividual Dumbell Preacher Bench Curls:
Set 1. 35lbs x 15 reps
Set 2. 45 lbs x 15 reps
Set 3. 50 lbs x 15 reps----------------------------------------------------------------------------
Chest / Triceps Day
Day 2. Tuesday
Flat Bench:
Set 1. 135lbs x 20 reps
Set 2. 225lbs x 10 reps
Set 3. 315lbs x 10 reps
Set 4. 405lbs x 6-10 reps
Incline Bench:
Set 1. 315lbs x 10 reps
Set 2. 375lbs x 10 reps
Set 3. 405lbs x 4-8 repsDips:
Set 1. 15 reps
Set 2. 10-15 reps
Set 3. As many as I can get.Triceps:
Reverse Grip Pushdowns
Set 1. 75lbs x 15 reps
Set 2. 125lbs x 12 reps
Set 3. 175lbs 8-12 repsTricep Push Down:
Set 1. 150 lbs x 15 reps
Set 2. 200lbs x 15 reps
Set 3. 200lbs x 12-15 repsMachine Dips:
As heavy as I can get for 2 sets of 12 reps
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Day 3
Wedensday
REST DAY
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Quads / Hamstrings
Thursday: Day 4
Squats:
Set 1. 135lbs x 15 reps
Set 2. 315lbs x 15 reps
Set 3. 405lbs x 15 reps (Go all the way down on every rep)
Set 4. 495lbs x 15 reps
Set 5. 585lbs x 10-12 repsHack Squats:
Set 1. 4 Plates Each side x 12 reps
Set 2. 6 plates Each side x 12 reps
Set 3. 8 Plates Each side x 10-12 reps
Leg Extention:
2 Set of 20 reps as much as I can doHamstrings
Sitting Leg Curl:
Set 1. 100 lbs x 15 reps
Set 2. 150lbs x 15 reps
Set 3. 250lbs x 15 repsLying Leg Curls:
Set 1. 200 lbs x 15 reps
Set 2. 250 lbs x 15 reps
Set 3. 275 lbs x 15 repsStanding Individual Leg Curles:
Set 1. 140lbs x 15 reps
Set 2. 190lbs x 15 reps
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Back #2
Day 5. Friday
Pull Ups:
3 Sets - Body Weight
As many as I can doClose Grip pull ups:
3 Sets - Body Weight
As many as I can doWide Grip / Palms In / Low Row Cable:
Set 1. 120 lbs x 12 Reps
Set 2. 160 lbs x 12 reps
Set 3. 200 lbs x 10-12 reps
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Delts / Traps / Chest
Day 6. Saturday
Delts
Dumbell Side Laterals:
Set 1. 45 lbs x 20 reps
Set 2. 55 lbs x 20 reps
Set 3. 65 lbs x 20 reps
Traps
Standing Dumbell Shruggs:
Set 1. 135 lbs x 15 reps
Set 2. 200 lbs x 15 reps
Set 3. 200 lbs x 15 repsChest
Flex Flat Bench/ Plate load machine:
Set 1. 4 Plates x 15 reps
Set 2. 5 plates x 15 reps
Set 3. 6 plates x 12-15 reps
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Day 7.
Sunday
REST DAY
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