Lazar Angelov training routine

Lazar Angelov training: Chest/Abs

•    Flat Bench 4 sets of 8 reps.
•    Incline Bench 4 sets of 8 reps.
•    Decline Bench 4 sets of 8 reps.
•    Pullover 4 sets of 8 reps.
•    Hammer Press 3 sets of 8 reps.
•    Dips 3 set to failure.
•    Weighted Sit Up 4 sets to failure.
•    Hanging Leg Raise- 4 sets to failure.
•    Side Bends 4 sets to failure.              

Lazar Angelov training routine

                                                                                             

                                                                                                     

 

 

 

 

Lazar Angelov training: Back/Traps

•    Bent Over Row 4 sets of 8 reps.
•    Deadlift 4 sets of 8 reps.
•    Pulldowns 4 sets of 8 reps.
•    Pull Ups 4 sets of 8 reps.
•    Cable Row 4 sets of 8 reps.
•    Shrugs 6 sets of 10 reps      
                    
                                                                                                   

Lazar Angelov training: Delts/Forearms/Abs

•    Military Press Behind The Neck 3 sets of 8 reps.
•    Machine Press 4 sets of 8 reps.
•    Lateral Raises 4 sets of 8 reps.
•    Weight Plate Front Raises 4 sets of 10 reps.
•    Dumbbell Front Raises 4 sets of 8 reps.
•    Reverse Pec Deck 4 sets of 10 reps.
•    Reverse Fly’s (on incline bench) 4 sets of 8 reps.
•    Weighted Sit Ups 4 sets to failure.
•    Hanging Leg Raises 4 sets to failure.
•    Side Bends 4 sets to failure.
•    Side Crunches 4 sets to failure.
•    Wrist Curl Behind Back 4 sets to failure.
•    Reverse Wrist Curl Over Bench 4 sets to failure                        
                                                                                                   

                                             

Lazar Angelov training: Triceps/Biceps

•    Close Grip Bench Press 4 sets of 8 reps.
•    Pushdowns 4 sets of 8 reps.
•    EZ Bar Skull Crushers 4 sets of 10 reps.
•    Cable Kickbacks 4 sets of 8 reps.
•    EZ Bar Curls 4 sets of 8 reps.
•    Wide Grip Curls 4 sets of 8 reps.
•    Hammer Curls 4 sets of 8 reps (each hand).
•    Concentration Curls 4 sets of 8 reps                                                                                                                                                                                           

 

Lazar Angelov training: Legs/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 Deadlift 4 sets of 12 reps.
•    Leg Curls 4 sets of 16 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 up 4 sets to failure.
•    Air Bike 4 sets to failure.
•    Side Bends 4 sets to failure.
•    Barbell Twists 4 sets to failure.