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Monday, 22nd May 2017
Dreamboy Dancer Luke Baker's Chest Workout Revealed!
Ideal For Lean Muscle Tissue
By LA Muscle on 22.05.2017 04:17 pm
Dreamboy dancer and fitness competitor Luke Baker is always being asked questions regarding his chest and how exactly he keeps it such a lean physique all year round. With regards to his chest, Luke doesn't just do the typical 'bodybuilding style of training'. He likes to push the boundaries and take his body out of its comfort zone just like his other muscle groups for continuous results.
Luke prefers training in a way that triggers core activation, gets the heart rate up and targets different areas of the pectoral muscles.
Below is a typical chest day session he would follow. Luke likes to warm the body up with bodyweight and core activation style movements seeing as a lot the off the movements will target core stability alongside chest activation. He also likes combining drop sets with press movements and some eccentric loading (focusing on the lengthening under tension) part of the exercise.
CHEST TRAINING LUKE'S WAY:
WARM UP:
SWISSBALL PECTORAL FLYES – 2 X 20
PLANK ON SWISSBALL 60-90 SECS
MAIN BODY OF SESSION:
SMITH INCLINE PRESS – 4 X 8-10 (4020 TEMPO)
4 WAY MED BALL PUSH UP – 4 X 10-12 (4 medicine balls 2 for hands and 2 for the feet)
FLAT BENCH PRESS – 5 X 12-10-8-6-FAILURE
WEIGHTED DIPS FOLLOWED WITH BODY WEIGHT DIPS (BURNOUT) – 3 X FAILURE
CABLE PELICAN FLYES – 4 X 12-15 (4121 TEMPO)
FINISHER TRI SET – PUSH UP / INCLINE PUSH UP / DECLINE PUSH UP 15-20 REPS (EACH)
COOL DOWN:
TRX PECTORAL WALK OUT STRETCH (SINGLE ARM)
TRX PECTORAL STRETCH (BOTH ARMS)
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