Lazar Angelov Workout routine and Diet plan

Lazar Angelov Workout routine and Diet plan

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, 12reps
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
Standing with wrist curl behind back: 4 sets
Shrugs: 6 sets, do as much as you can
Reverse wrist curl behind back: 3 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 repsR
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


Eating routine

I try to eat every 2 hours and to take at least 35 grams of protein with every meal.


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