Lazar Angelov’s New Workout Routine For Summer
Today Lazar Angelov is one of the best fitness models in the world and provides his services as a personal trainer to a huge number of clients. He follows a very strict workout routine to maintain his body. Here are Lazar Angelov’s eating and workout routine:
Lazar Angelov’s Eating Routine
Try to eat every 2 hours and to take at least 35 grams of protein with every meal. If you are around 10-12% body fat when you start this eating routine, it will take about a month to go down to 3%.
- Meal 1: Oatmeal, Eggs, Peanut Butter & Grapefruit.
- Meal 2: Rice, Chicken & Broccoli.
- Meal 3: Pasta, Tuna Fish & Avocado.
- Meal 4: Rice, Chicken.
- Meal 5: Salmon & Green Salad.
- Meal 6: Cottage Cheese & Broccoli.
- Supplement: N’GAGE by Axis Labs.
Lazar Angelov’s Workout Routine
Day 1: Chest and Abs
- Flat bench press: 4 sets, 8-10 reps.
- Incline bench: 4 sets, 8-10 reps.
- Decline bench: 4 sets, 8-10 reps.
- Machine pull over: 4 sets, 12 reps.
- Hammer press: 3 sets, 10-12 reps.
- Dips: 3 sets, 10-12 reps.
- Weighted sit ups: 4 sets, 10-12 reps.
Day 2: Back and Traps
- Bent over row: 4 sets, 8-10 reps.
- Dead lift: 4 sets, 8-10 reps.
- Pull downs: 4 sets, 10-12 reps.
- Pull ups: 4 sets, 10-12 reps.
- Seated cable row: 4 sets, 10-12 reps.
- Shrugs: 6 sets, do as much as you can.
Day 3: Delts and Abs
- Military press behind the back: 4 sets, 6-8 reps.
- Machine chest press: 4 sets, 6-8 reps.
- Dumbbell lateral raise: 4 sets, 8-10 reps.
- Weight plate front raise: 4 sets, 8-10 reps.
- Reverse pec deck: 4 sets, 8-10 reps.
- Reverse fly’s on an incline bench: 4 sets, 10-12 reps.
- Hanging leg raise: 4 sets, do as much as you can.
- Side crunches: 4 sets, do as much as you can.
- Side bends: 4 sets, do as much as you can.
Day 4: Biceps, Triceps and Forearms
- Close grip bench press: 4 sets, 8-10 reps.
- Triceps push downs: 4 sets, 8-10 reps.
- EZ bar skull crusher: 4 sets, 10 reps.
- Cable kick back: 4 sets, 8 reps.
- Hammer curl with each hand: 4 sets, 8 reps.
- EZ bar curl: 4 sets, 8-10 reps.
- Wide grip curl: 4 sets, 8 reps.
- Concentration curl: 4 sets, 12 reps.
- Standing with wrist curl behind back: 4 sets, do as much as you can.
- Reverse barbell with wrist curl over bench: 4 sets, do as much as you can.
Day 5: Legs and Abs
- Squats: 4 sets, 12 reps.
- Squats to bench: 4 sets, 12 reps.
- Quad extensions: 4 sets 16 reps.
- Bulgarian squats: 4 sets, 10-12 reps.
- Leg curls: 4 sets, 12-16 reps.
- Stiff leg dead lifts: 4 sets, 10-12 reps.
- Calf machine raises: 4 sets, 20 reps.
- Seated calf raises: 4 sets, 20 reps.
- Leg press calf raises: 4 sets, 20 reps.
- Glute kickbacks: 4 sets 20 reps.
- Weighted sit ups: 4 sets, do as much as you can.
- Air bike: 4 sets, do as much as you can.
- Side bends: 4 sets, do as much as you can.
- Barbell twists: 4 sets, do as much as you can.
Super
On day 2 Back and traps:
Standing with wrist curl behind back: 4 sets.
Reverse wrist curl behind back: 3 sets, do as much as you can.
Is this an error?