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Lukas Duncan.

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.

Click Here For A Printable Log Of Monday.

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

Click Here For A Printable Log Of Tuesday.

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

Click Here For A Printable Log Of Wednesday.

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

Click Here For A Printable Log Of Thursday.

Friday - Quads:

• Squats- 4 x 8-12
• Leg Press- 5 x 12
• Leg Extensions- 4 x 12
• Wide Stance Squats- 4 x 12

Click Here For A Printable Log Of Friday.

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

Click Here For A Printable Log Of Saturday.

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.

Meal 1:

• 50g whey

Meal 2:

• 6 oz chicken
• 1 cup rice/oats
• 2 tbs Natural Peanut Butter
• 4 slices whole-grain bread

Meal 3:

• 50g whey/6 oz chicken
• 1 cup rice/oats
• 1/2 cup almonds

Meal 4:

• 6 oz chicken
• 1 cups rice/oats
• 1/2 cup almonds

Meal 5:

• 6 oz chicken/50g whey
• 1 cup rice/oats
• 1/2 cup almonds

Meal 6:

• 6 oz chicken
• 1 cup rice/oats
• 2 tbs Natural Peanut Butter
• 4 slices whole-grain bread

Pre-Workout:

• 25g whey
• 400-600mg caffeine

Post-Workout:

• 5g glutamine
• 10g creatine monohydrate
• 20 oz gatorade
• 50g whey

Meal 7:

• 6 oz chicken
• 1 cup rice/oats
• 2 slices whole-grain bread

Meal 8:

• 6 oz chicken
• 4 oz broccoli
• 2 slices whole-grain bread
• 2 tbs Natural Peanut Butter

What Supplements Have Given You The Greatest Gains?

Glutamine, BCAA, Whey Protein, Creatine Monohydrate

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Lukas Duncan.

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.

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Lukas Duncan.

What Are Your Future Bodybuilding Plans?

I plan to just keep doing what I'm doing and see where it takes me.

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Lukas Duncan.

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!

Who Are Your Favorite Bodybuilders?

Mark Erpelding, Johnnie Jackson, Jeff Long, Melvin Anthony, Lee Priest

BodySpace

bodyspace.bodybuilding.com/duncanlukas

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Lukas Duncan.

You Could Be Our Next Amateur Of The Week!

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:: Current Teen Of The Week.
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