- Name: Lukas Duncan
- E-mail: email@example.com
- Age: 18
- Where: Columbia,MO
- Height: 5'9"
- Weight: 250 lbs: 200 contest
- Years Bodybuilding :4
- Favorite Bodypart: Shoulders, Quads
- Favorite Exercise: Dumbbell side raises
- Favorite Supplements: Glutamine, CLA, Fish Oil
How Did You Get Started?
I first lifted weights at age 14 when I was playing football for my junior high. I continued playing football through high school and also continued lifting weights. Each year, I saw major improvements as I went from 165 my freshman year to over 280 lbs by the time I graduated.
What Workout Plan Worked Best For You?
Monday - Chest:
- Incline bench press- 4 x 8-12
- Flat bench press- 4 x 8-12
- Incline Machine- 4 x 8-12
- Pec-deck flys- 4 x 20
*alternate between dumbbell and barbell press.
Tuesday - Back:
- Barbell Rows- 4 x 8-12
- 1-arm Dumbbell Rows- 4 x 8-12
- Lat Pulldowns- 4 x 8-12
- Cable Rows- 4 x 12-15
- Pullovers- 4 x 20-25
Wednesday - Shoulders:
- Seated Barbell Press- 4 x 8-12
- Dumbbell Lateral Raises- 4 x 8-12
- Reverse flys- 4 x 8-12
- Upright Rows- 4 x 8-12
- Shrugs- 4 x 8-12
Thursday - Bi's/Tri's:
- Dumbbell Curls- 4 x 15 each arm
- Barbell Curls- 3 x 12-15
- Preacher Curls- 4 x 15
- Rope Pressdowns- 4 x 15
- Skullcrushers- 4 x 12
- Cable Pressdowns- 3 x 8-12
- Dips- 3 x failure
Friday - Quads:
- Squats- 4 x 8-12
- Leg Press- 5 x 12
- Leg Extensions- 4 x 12
- Wide Stance Squats- 4 x 12
Saturday - Hamstrings:
- Lying Leg Curls- 4 x 8-12
- Seated Leg Curls- 4 x 8-12
- Standing Single Leg Curls- 4 x 15-20
- Lunges- 2 x 20 each leg
Sunday - Off
What Nutrition Plan Has Worked Best For You?
I eat 8 meals throughout the day. Six of them are chicken and 1 cup of either oats or brown rice. One meal is chicken and veggies. My last meal is a protein shake.
- 50g whey
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love bodybuilding because you can see your body change week by week. Whether you're getting ready for a show or trying to get bigger in the offseason, it is fun to see your body progress. I just love the bodybuilding lifestyle of eating, training, and more eating. I love preparing my meals in the morning and I love taking my naps in the afternoon. Everything I do is geared towards improving my body. From the moment I wake up to the time I go to bed, my whole day is spent improving my body.
What Are Your Future Bodybuilding Plans?
I plan to just keep doing what I'm doing and see where it takes me.
What One Tip Would You Give Other Bodybuilders?
Be organized. Have all your meals cooked ahead of time. Have your gym bag ready to go. Put all your supplements together. Be organized and prepared in all aspects of bodybuilding. You have to be consistent to be successful. Never miss a meal, workout, and don't cut yourself short on sleep. Have a diet and stick to it. Have scheduled cheat meals and stick to them. The rest of the time, eat clean. You have to be consistent in the gym and kitchen for a long time to see changes in your body, so keep at it!