Name: Playbook - Lukas Duncan - Chest
Uploaded: 2023-08-31T02:14:02.360Z
Duration: 80 min
Description: Chest

👉 Pec Deck Flys
➗ 5 Sets x 25,20,15,15,12 Reps

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

👉 Plate Loaded Flat Bench
➗ 4 Sets x 12,12,10,8

👉 Standing Cable Flys
➗ 3 Sets x 12,12,12

👉 Flat Dumbbell Bench
➗ 3 Sets x 12,12,12

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

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.

Smith machine incline bench

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Plate loaded machine flat 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.

4. 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.

Standing Cable Flys

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

Chest

Legs (hamstring focused)

Frances

Luis2720

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

Chest / Calves

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

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

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