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Lazar Angelov Workout Diet Plan

Lazar Angelov Workout Diet Plan

Day 1: Chest and Abs Workouts

  • Flat Bench Chest Press (sets: 4, reps: 8-10)
  • Dumbbell Incline Bench Press (sets: 4, reps: 8-10)
  • Decline Dumbbell Press (sets: 4, reps: 8-10)
  • Weighted Pull Overs (sets: 3, reps: 10-12)
  • Hammer Grip Bench Press (sets: 3, reps: 10-12)
  • Weighted Sit Ups (sets: 4, reps: till failure)
  • Hanging Straight Leg Raises (sets: 4, reps: till failure)
  • Side Bends (sets: 4, reps: till failure)
  • Side Crunches (sets: 4, reps: till failure)

Day 2: Back, Traps, and Forearm Workouts

  • Bent Over Row (sets: 4, reps: 8-10)
  • Deadlifts (sets: 4, reps: 8-10)
  • Lat Pulldowns (sets: 4, reps: 10-12)
  • Pull Ups (sets: 4, reps: 10-12)
  • Shrugs (sets: 6, reps: 10-12)
  • Standing Palms Up Behind Back (sets: 4, reps: till failure)
  • Reverse Palms Up Over Bench (sets: 4, reps: till failure)

Day 3: Shoulder and Abs Workouts

  • Military Press (sets: 3, reps: 8-10)
  • Machine Shoulder Press (sets: 4, reps: 8-10)
  • Dumbbell Lateral Raises (sets: 4, reps: 10-12)
  • Front Plate Raise (sets: 4, reps: 10-12)
  • Reverse Pec Deck (sets: 4, reps: 10-12)
  • Incline Reverse Flyes (sets: 4, reps: till failure)
  • Weighted Sit Ups (sets: 4, reps: till failure)
  • Hanging Straight Leg Raises (sets: 4, reps: till failure)
  • Side Bends (sets: 4, reps: till failure)
  • Side Crunches (sets: 4, reps: till failure)

Day 4: Arms and Forearm Workouts

  • Close-Grip Bench Press (sets: 4, reps: 8-10)
  • Triceps Pushdowns (sets: 4, reps: 8-10)
  • Cable Kickbacks (sets: 4, reps: 12-15)
  • EZ Curls (sets: 4, reps: 8-10)
  • Standing Wide-Grip Barbell Curls (sets: 4, reps: 8-10)
  • Dumbbell Hammer Curls (sets: 4, reps: 8-10)
  • Dumbbell Concentration Curls (sets: 4, reps: 12-15)
  • Standing Palms Up Behind Back (sets: 4, reps: till failure)
  • Reverse Palms Up Over Bench (sets: 4, reps: till failure)

Day 5: Legs, Calves, and Abs Workouts

  • Squats (sets: 4, reps: 12-15)
  • Bench Squats (sets: 4, reps: 12-15)
  • Bulgarian Split Squats (sets: 4, reps: 12-15)
  • Leg Extensions (sets: 4, reps: 15-20)
  • Stiff-Legged Deadlift (sets: 4, reps: 12-15)
  • Lying Leg Curls (sets: 4, reps: 15-20)
  • Glutes Kickbacks (sets: 4, reps: 20-25)
  • Seated Calf Raises (sets: 4, reps: 20-25)
  • Leg Press Calf Raises (sets: 4, reps: 20-25)
  • Weighted Sit Ups (sets: 4, reps: till failure)
  • Side Bends (sets: 4, reps: till failure)
  • Barbell Twists (sets: 4, reps: till failure)

 

Lazar Angelov Diet Plan

  • Breakfast: Oatmeal, eggs, peanut butter, grapefruit
  • Morning Snack: Chicken, rice, broccoli
  • Lunch: Tuna, avocado, pasta
  • Post-workout Snack: Chicken, rice
  • Dinner: Salmon with green salad
  • Snack Before Sleep: Broccoli, cottage cheese

 

Lazar Angelov Body Measurements

Height: 6’; Weight: 195 lbs

Chest: 50”; Waist: 32.5”

Biceps Size: 17”