Steve's Cook Muscle Building Plan

I found this routine online that i used for 2 months and gave me great results. This workout was made by Steve Cook. (the guy on the photo)

In this << LINK >>you can read an article about nutrition and diet for this workout and also they show you a sample meal plan. 

Day 1 Chest/Triceps/Abs

Cardio Warm-up: 5 minutes

-Incline Press: 1 Warm-up Set: 8-12 reps, 3 sets of 8-12 reps, 60-90 seconds rest, 1 mixed-grip drop set on final set: 21 reps

-Incline Flye: 3 sets of 8-12 reps, 30-60 seconds rest, Drop set on final set

-Flat Dumbbell Press: 4 sets of 6-10 reps, 60-90 seconds rest

-Superset:

Chest dips: 3 sets to failure

Modified Pushup: 3 sets to failure, 30 seconds rest between (alt: inclined pushups)

-Superset:

Skull Crushers: 1 Warm-up Set: 8-12 reps

3 sets of 12-16 reps

Close-Grip Bench Press: 1 Warm-up Set: 8-12 reps

3 sets of 12-16 reps, 60 seconds rest between .

-Triceps Pushdown (Rope): 3 sets of 12-16 reps, 30 seconds rest

-Overhead Dumbbell Triceps Extension: Quadruple drop set to failure, No rest

Abs: 4 rounds, no rest between sets

Hanging knee raise: Failure

Swiss ball crunch: Failure

Decline Reverse Crunch: Failure

Broomstick twist or bicycle crunch: 25 reps

Day 2 Back/Biceps/Calves

Cardio Warm-Up: 5 minutes

Wide-Grip Pullup: 4 sets of 10 reps, 60 seconds rest

Bent T-Bar Row: 3 sets of 10-15 reps, 60 seconds rest, Drop set on final set

Close-Grip Pulldown: 3 sets of 10-12 reps, 60 seconds rest, Drop set on final set

Dumbbell Single-Arm Row: 3 sets of 8-12 reps, 60 seconds rest

Straight-Arm Lat Pulldowns (with rope): 5 sets of 15 reps, 30 seconds rest

EZ-Bar Curl: 2 strict sets of 12-14 reps, 60 seconds rest, 2 cheat sets of 4-6 reps, 60 seconds rest

Incline Dumbbell Curl: 4 sets of 10-12 reps, 30-60 seconds rest

-Superset:

Spider Curl: 2 sets to failure

Dumbbell Hammer Curl: 2 sets to failure, 30 seconds rest between supersets

Calves:

Standing Calf Raise: 4 sets of 10 reps, 30-60 seconds rest

Donkey Calf Raise: 4 sets of 10 reps, 30-60 seconds rest, Drop set on every set

Seated Calf Raise: 4 sets of 15 reps, 30-60 seconds rest

Day 3: Rest/ Stretch

Don't turn your rest days into cheat days. You need to ingest quality fuel to build quality muscle. Give your body every opportunity to grow by sticking to clean, nutrient-dense food sources.

Day 4 Quads/Hamstrings/Abs

Cardio: 5 minutes

Straight-Legged Deadlifts: 1 warm-up set of 8-12 reps, 3 sets of 8-12 reps, 60 seconds rest

Standing Leg Curl: 3 sets of 8-12 reps, 60 seconds rest

Seated Leg Curl: 5 sets of 12 reps, 30 seconds rest

Front Squats: 1 warm-up set of 10-15 reps, 3 sets of 14-16, 10-12, 6-8 reps; 60-90 seconds rest, drop set on final set

Leg Press: 3 sets of 10-12 reps, 60 seconds rest, drop set on final set

-Superset

Leg Extensions: 3 sets of 12-15 reps

Jumping Lunges: 3 sets of 12-15 reps, 30 seconds rest

Abs Circuit: 4 rounds, no rest between sets

Hanging Leg Raise: 1 set to failure

Swiss Ball Crunch: 1 set to failure

Decline Reverse Crunch: 1 set to failure

Broom Stick Twist or Bicycle Crunch: 1 set of 25 reps

Day 5 Shoulders/Traps/Calves

Cardio Warm-up: 5 minutes

Dumbbell Press: 3 sets of 12-16 reps, 60-90 seconds rest, Drop set on last set

Lateral Raises: 3 sets of 10-12 reps, 30-60 seconds rest, Triple drop set on last set

Reverse Pec Deck Flyes: 5 sets of 10-14 reps, 30 seconds rest

-Superset:

Front Raise: 3 sets of 10-14 reps

Upright Row: 3 sets of 10-14 reps, 60 seconds rest between supersets

Barbell Shrugs: 1 Warm-up set 8-12 reps, 4 sets of 8-12 reps, 60 seconds rest

Calves:

Standing Calf Raise: 4 sets of 10 reps, 30-60 seconds rest

Donkey Calf Raise: 4 sets of 10 reps, 30-60 seconds rest, Drop set on every set

Seated Calf Raise: 4 sets of 15 reps, 30-60 seconds rest

Day 6:rest

Day 7: Full Body (optional)

Barbell Squat: 3 sets of 6-8 reps

Barbell Bench Press (Medium Grip): 3 sets of 8-10 reps

Bent-Over Barbell Row: 3 sets of 8-10 reps

Dumbbell Shoulder Press: 3 sets of 8-10 reps

Leg Extension: 2 sets of 10-12 reps

Lying Leg Curl: 2 sets of 10-12 reps

Barbell Curl: 2 sets of 10-12 reps

Side Lateral Raise: 2 sets of 10-12 reps

Choose a fairly light weight, keep your rest times low, and hit your entire body. Don't lift as heavy as possible. Keep yourself metabolically active.