Perfect Body Magazine
Lazar Angelov Workout Routine And Diet Plan
Author : / Category : Athlete and Celebrity Workouts / Time : 2:21 pm
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Lazar Angelov Workout Routine: Day 1 Chest & Abs

  • Flat Bench: 4 Sets of 8 Reps;
  • Incline Bench: 4 Sets of 8 Reps;
  • Decline Bench: 4 Sets of 8 Reps;
  • Pullovers: 4 Sets of 12 Reps;
  • Hammer Press: 3 Sets of 12 Reps;
  • Dips: 3 Sets of 12 Reps;
  • Weighted Sit Ups: 4 Sets x failure;
  • Hanging Leg Raises:  4 Sets x failure;
  • Side Bends: 4 Sets x failure;
  • Side Crunches: 4 Sets x failure.

Lazar Angelov Workout Routine: Day 2 Back & Traps & Forearms

  • Bent Over Row: 4 Sets of 8 Reps;
  • Deadlift: 4 Sets of 8 Reps;
  • Pulldowns: 4 Sets of 12 Reps;
  • Pull Ups: 4 Sets of 12 Reps;
  • Cable Row: 4 Sets of 12 Reps;
  • Shrugs: 6 Sets of 10 Reps;
  • Standing wrist curl behind back: 4 Sets x failure;
  • Reverse barbell wrist curl over bench: 4 Sets x failure.

Lazar Angelov Workout Routine: Day 3 Legs & Shoulder & Abs

  • Military Press Behind The Neck: 3 Sets of 8 Reps;
  • Machine Press: 4 Sets of 8 Reps;
  • Lateral Raises: 4 Sets of 10 Reps;
  • Weight Plate Front Raises: 4 Sets of 10 Reps;
  • Front Raise: 4 Sets of 10 Reps;
  • Reverse Pec Deck: 4 Sets of 10 Reps;
  • Reverse Fly’s (on incline bench): 4 Sets of 12 Reps;
  • Weighted Sit Ups: 4 Sets x failure;
  • Hanging Leg Raise: 4 Sets x failure;
  • Side Bends: 4 Sets x failure;
  • Side Crunches: 4 Sets x failure.

Lazar Angelov Workout Routine: Day 4 Active Recovery

rest day : walk in the park , swim, or do any other activity that you enjoy.

Lazar Angelov Workout Routine: Day 5 Biceps & Triceps & Forearms

  • Close Grip Bench Press: 4 Sets of 8 Reps;
  • Triceps Push downs: 4 Sets of 8 Reps;
  • EZ Bar Skull crusher: 4 Sets of 10 Reps;
  • Cable Kickback: 4 Sets of 12 Reps;
  • EZ Bar Curl: 4 Sets of 8 Reps;
  • Wide Grip Curl: 4 Sets of 8 Reps;
  • Hammer Curl: 4 Sets of 8 Reps (each hand);
  • Concentration Curl: 4 Sets of 12 Reps;
  • Standing wrist curl behind back: 4 Sets x failure;
  • Reverse barbell wrist curl over bench: 4 Sets x failure.

Lazar Angelov Workout Routine: Day 6  Legs & Calves & Abs

  • Squats: 4 Sets of 12 Reps;
  • Squat (to bench): 4 Sets of 12 Reps;
  • Bulgarian Squat: 4 Sets of 12 Reps;
  • Quad Extensions: 4 Sets of 16 Reps;
  • Stiff Leg Deadline: 4 Sets of 12 Reps;
  • Leg Curls: 4 Sets of 15 Reps;
  • Glute Kickbacks: 4 Sets of 20 Reps;
  • Calf Machine Raises: 4 Sets of 20 Reps;
  • Seated Calf Raises: 4 Sets of 20 Reps;
  • Leg Press Calf Raises: 4 Sets of 20 Reps;
  • Weighted Sit ups: 4 Sets x failure;
  • Air bike: 4 Sets x failure;
  • Side Bends: 4 Sets x failure;
  • Barbell Twists: 4 Sets x failure.

Lazar Angelov Workout Routine: Day 7 Active Recovery

rest day : walk in the park , swim, or do any other activity that you enjoy.

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