4 dias Lucas

Plan Details

The 4 dias Lucas routine by lsmartinez88 is a 4 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

Testosterone is the male hormone that sparks muscle growth, encourages fat loss, fuels your libido, ... Read More

Testosterone is the male hormone that sparks muscle growth, encourages fat loss, fuels your libido, keeps you aggressive, makes you stronger and powers your workouts. With age and as a male gets older, testosterone levels naturally drop. Muscle growth is stimulated from testosterone production when testosterone enters the cells and binds with androgen receptors. <b><u>Why This Routine Works</b></u> This routine is designed to help an individual increase the amount of testosterone produced by their body during their workout routine. This program will have you train heavy with multiple sets, perform multi-joint exercises, use short rest periods and lift for volume to help spark and increase testosterone production for optimal muscle growth. One of the most crucial aspects of this program is to make sure that you are training with volume and able to perform around your 10 rep maximum for the most test production possible. <b><u>Workout Day Split</b></u> • Day 1 - Abs, Chest and Triceps On the first day you will work your abs, chest and triceps through muscle building and multi-joint exercises that focus on putting tension on the muscle with multiple sets to spark test production. • Day 2 - Abs and Shoulders The second day will isolate your shoulders with 8 multi-joint shoulder and trap exercises to pump up the muscle and increase size. This is followed by completing the day with touching up on your abs. • Day 3 - Back and Biceps Day 3 will focus on working your back and bicep muscles through major muscle building and multi-joint exercises. • Day 4 - Legs For testosterone production with exercise; leg day is crucial when it comes to focusing on performing the necessary amount of reps, sets and weight to get the most out of boosting your test and growth hormone. <b><u>Spark Your Testosterone Training Stats</b></u> • Day 1 Total Workout Time - 46 minutes • Day 1 Total Rest Time - 44 minutes • Day 2 Total Workout Time - 40 minutes • Day 2 Total Rest Time - 38 minutes • Day 3 Total Workout Time - 38 minutes • Day 3 Total Rest Time - 36 minutes • Day 4 Total Workout Time - 34 minutes • Day 4 Total Rest Time - 32 minutes <b><u>Equipment Used</b></u> • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Press Machine • Bench • Weight Plate <b><u>Nutrition</b></u> • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> • You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.