Name: Playbook - Lukas Duncan - Chest / Calves
Uploaded: 2023-08-31T02:14:02.337Z
Duration: 70 min
Description: Chest / Calves

Luis2720

**Warmed up with pec deck flys, 5 sets x 20-25 reps (not filmed

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

👉 Plate Loaded Incline Press
➗ 4 Sets 15,12,10,8

👉 Alternating Chest Press
➗ 4 Sets x 10 Reps each arm

👉 Lying Flat Cable Flys
➗ 4 Sets x 15,15,12,12

👉 Flat Dumbbell Flys
➗ 4 Sets x 12,12,10,10

👉 Seated Calf Raise
➗ 4 Sets x 12,12,12,12

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position

Flat bench (smith machine)

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded incline chest press

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

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

3. I did 3 reps one side, then 3 reps the other and repeat 3-4 times.

Alternating Chest press

1. Lay down on a bench in the middle of a cable pulley station.

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

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

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

5. Repeat for the desired number of repetitions.

Lying Cable flys

1. Lie on a flat bench with a dumbbell in each hand, held at shoulder level.

2. Slowly lower the dumbbells to your sides, keeping your elbows slightly bent.

3. Stop when your arms are parallel to the floor or when you feel a stretch in your chest muscles.

4. Slowly raise the dumbbells back to the starting position.

5. Repeat for a set number of repetitions.

Dumbbell Flys

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

Chest / Calves

Legs (hamstring focused)

Frances

Love the new user workout tracking and history!

Quads / Hamstrings

Great workout, easily modified for the available equipment.

John

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

Terry

Will

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

More workouts from Lukas Duncan