Name: Playbook - Lukas Duncan - Chest / Calves
Uploaded: 2023-08-31T02:14:02.316Z
Duration: 75 min
Description: Chest / Calves

Great workout, easily modified for the available equipment.

Frances

John

No improvement, just had to improvise do to lack of some equipment.  Great workout altogether!

Terry

Great, but would like to be able to add warm up sets to workout log (such as pec deck Flys for this workout).

Will

I’ve been using 5/3/1 variations for the last year so this is a big switch up. Going to run it 12 weeks between cycles

Jevon M

👉 Pec Deck Flys (warm up- not filmed)
➗ 5 Sets x 20,20,15,15,12 Reps

👉 Incline Smith Bench
➗ 4 Sets x 15,12,10,8

👉 Flat Dumbbell Bench
➗. 4 Sets x 15,12,10,8

👉 Hammer Strength Incline Bench
➗ 3 Sets x 12,12,12

👉 Seated Plate Loaded Machine Bench
➗ 3 Sets x 12,12,12

👉 Cable Flys
➗ 3 Sets x 15,15,15

👉 Calf Raise on Angled Pin Loaded Machine
➗ 3 Sets x 12,12,12

30 minutes cardio postworkout , walk on treadmill 3.0 incline 3.0 mph

1. Set the Smith machine bar at an appropriate height and adjust the incline bench to a 30-45 degree angle.

2. Lie back on the bench and grasp the bar with a shoulder-width grip.

3. Unrack the bar and hold it over your chest with your arms fully extended.

4. Lower the bar towards your chest, keeping your elbows close to your body.

5. Stop when the barbell reaches your chest and your elbows are at a 90-degree angle.

6. Press the barbell back up to the starting position, fully extending your arms.

7. Repeat for the desired number of repetitions.

Incline Smith Bench

1. Keep your elbows close to your body throughout the movement.

2. Use a weight that challenges you but allows you to maintain proper form.

3. Focus on squeezing your chest muscles as you push the dumbbells up.

4. Breathe out as you push the dumbbells up, and breathe in as you lower them down.

Flat Dumbbell Bench

1. Adjust the machine so that the seat is at a 45-degree angle.

2. Sit on the machine with your back flat against the backrest and grasp the handles.

3. Push the handles forward to extend your arms in front of you.

4. Slowly bring the handles back towards your chest by bending your elbows.

5. Pause for a second before pushing the handles back out to the starting position.

6. Repeat for a set number of repetitions.

Hammer Strength Incline

1. Sit on the machine with your back flat against the backrest and grasp the handles.

2. Push the handles forward to extend your arms in front of you.

3. Slowly bring the handles back towards your chest by bending your elbows.

4. Pause for a second before pushing the handles back out to the starting position.

5. Repeat for a set number of repetitions.

Plate Loaded Chest Press

1 Stand in the middle of the cable machine and grasp the handles with your palms facing forward.

2. Take a step forward with one foot and lean forward slightly, keeping your back straight.

3. Keep your elbows slightly bent and your core engaged as you pull the handles towards each other in front of your chest.

5. Squeeze your chest muscles at the end of the movement and hold for a moment.

5. Slowly release the handles back to the starting position.

6. Repeat for the desired number of repetitions.

Cable Flys

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

Chest / Calves

Legs (hamstring focused)

Luis2720

Love the new user workout tracking and history!

Quads / Hamstrings

Awesome back pump. One of the better back workouts I have done in a long time. Added a few sets because I got that into it.

Eric Bender

Back / Abs

I love the additional workouts in the app!

Abdullah

Awesome shoulder day. Added a set here and there. But loved it

Shoulders

Biceps / Triceps

Any way to add another exercise? Like abs at the end. So I can log it?

Legs

Michael

Javier

Bicep/Tricep/Calves

Quads / Hamstrings at Redcon1 gym in Boca Raton, FL

Chest

Back/Abs

Shoulders at Miami Iron gym

Amazing 🤩!!! Thanks for keeping it real!

Steven

Loved it! It was a perfect hour long workout and I added failure CG push ups as a superset with the dips at the end . Great arm session!

Chest / Calves

Community

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