Lazar Angelov Diet Plan and Workout Routine

Lazar practices workouts five to six days in a week and his rest time relies on his level of exhaustion. He gives sufficient time to his body to complete the recovery process. Besides that, he performs high intensity cardio workouts which are less time consuming but far more influential than steady workouts. He spends twenty minutes on cardio and does sprints in order to reduce fat percentage from the body (and not muscle).

Here is a sample workout routine of Lazar Angelov.

Monday – Chest / Abs

  • Flat Bench Press – 4 sets with 8 reps
  • Incline Bench – 4 sets with 8 reps
  • Decline Bench – 4 sets with 8 reps
  • Machine Pull Over – 3 sets with 10 reps
  • Hammer Press – 3 sets with 10 reps
  • Dips – 3 sets with 10 reps
  • Weighted Sit Ups – 3 sets with 10 reps

 

Tuesday – Back and Traps

  • Bent over row – 4 sets with 8 reps
  • Deadlift – 4 sets with 8 reps
  • Pull downs – 4 sets with 10 reps
  • Pull ups – 4 sets with 10 reps
  • Seated cable row – 4 sets with 10 reps

 

Wednesday – Deltas / Abs

  • Military Press Behind The Neck – 3 sets with 8 reps
  • Machine Press – 4 sets with 8 reps
  • Lateral Raises – 4 sets with 10 reps
  • Weight Plate Front Raises – 4 sets with 10 reps
  • Front Raise – 4 sets with 10 reps
  • Reverse Pec Deck – 4 sets with 10 reps
  • Reverse Fly’s (on incline bench) – 4 sets with 2 reps
  • Weighted Sit Up – 4 sets
  • Hanging Leg Raise – 4 sets
  • Side Bends – 4 sets
  • Side Crunches – 4 sets
  • Shrugs – 6 sets with 10 reps

For the last 4 exercises, there isn’t any fixed repetition count. Lazar continues to do until his strength failure.

Thursday – Triceps / Biceps

  • Close Grip Bench Press – 4 sets with 8 reps
  • Pushdown – 4 sets with 8 reps
  • EZ Bar Skull Crushers – 4 sets with 10 reps
  • Cable Kickback – 4 sets with 12 reps
  • EZ Bar Curl – 4 sets with 8 reps
  • Wide Grip Curl – 4 sets with 8 reps
  • Hammer Curl – 4 sets with 8 reps (each hand)
  • Concentration Curl – 4 sets with 12 reps

 

Friday – Legs / Abs

  • Squats – 4 sets with 12 reps
  • Squat (to bench) – 4 sets with 12 reps
  • Bulgarian Squat – 4 sets with 12 reps
  • Quad Extensions – 4 sets with 16 reps
  • Stiff Leg Deadlift – 4 sets with 12 reps
  • Leg Curls – 4 sets with 16 reps
  • Glute Kickbacks – 4 sets with 20 reps
  • Calf Machine Raises – 4 sets with 20 reps
  • Seated Calf Raises – 4 sets with 20 reps
  • Leg Press Calf Raises – 4 sets with 20 reps
  • Weighted Sit ups – 4 sets
  • Air bike – 4 sets
  • Side Bends – 4 sets
  • Barbell Twists – 4 sets

Again, for the last 4 exercises, there isn’t any fixed repetition count. Lazar continues to do until his strength failure.

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