Try out Steve Cook’s shoulder and arm workout down under at Good Life Prahan in Melbourne, Australia. Training with Nutrition Warehouse contest winner and Optimum Nutrition teammate Shaun Stafford, Steve runs through a shoulder workout with a few sets of arms at the end while wearing a leg day sweater for maximum muscle confusion. Check out the workout listed below with side lateral raise pre-exhaust sets before deltoid super-sets and Steve’s infamous CrossFit prison pushups, or try another Optimum Nutrition True Strength tour workout in Adelaide.



  • Seated Side Lateral Raises: 4 sets of 8-15 reps with a final drop set
  • Behind the Neck Push Press super-set with Pullups: 4 sets of 6-12 reps
  • Wide Grip Upright Row super-set with Front Raises and Supinated Presses: 4 sets of 8-12 reps
  • CrossFit Prison Pushups: 10 sets of 1-10 reps
  • Bench Spider Curls: 3 sets of 8-10 reps
  • Reverse Curls: 3 sets of 8-12 reps
  • Dumbbell Skull Crushers: 3 sets of 8-12 reps
  • Overhead Rope Extensions: 3 sets of 8-12 reps
  • Weighted Bench Dips: 3 sets of 8-12 reps

Steve Cook Leg Day Shoulder Arm Workout


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