Lazar Angelov Workout Routine

Lazar Angelov is a famous Bulgarian Professional Bodybuilder and Social Media Personality who is best known from his awesome fitness and workout videos. He has more than 105K followers on his twitter account and more than 2.7M followers on his Instagram account. He started his bodybuilding programme since 2006. He earned his personal training certificate from National Sports Academy.He played the professional basketball for ten years and led his team in scoring in several of the seasons. When he was 16 years old, he joined junior national team of the Bulgaria. After that, he played with National Basketball Association of Bulgaria. He was one of the top players in his team which drive him to get the success.
Lazar had registered his name in list of the premiere body builders in all of Europe. He is one of the best know, viral as well as well respected body builder and personal trainer in fitness industry.



BIO-DATA 

  • Full Name — Lazar Angelove
  • Nick Name — LA
  • Born — 22 September, 1984
  • Home Town — Sofia, Bulgaria
  • Occupation — Fitness model, Professional Bodybuilder, Online Personal Trainer
  • Nationality — Bulgarian
  • Sun Sign — Virgo
  • Web Site – www.lazarangelov.com

BODY MEASUREMENT 

  • Height — 6”0 (180 cm)
  • Weight — 195 lbs (88 kg)
  • Chest — 50 inches
  • Biceps — 20 inches
  • Hair Color — Black
  • Eye Color — Black

DIET PLAN 


Lazar Angelov has to be very consistent with his diet. Lazar Angelov avoids being on a calorie deficit diet in order to keep his muscle mass. He eats foods opulent in proteins,complex carbs, and healthy fats to nourish his body. To meet the burgeoning needs of his overworked body, he consumes six small meals in a day with 2-3 hours of interval between each meal. Here is his daily diet plan –


Meal 1 (Breakfast)
  • Eggs
  • Oatmeal 
  • Peanut butter 
  • Grapefruit 
Snacks 1
  • Rice 
  • Chicken 
  • Broccoli 
Meal 2 (Lunch) 
  • Pasta
  • Tuna
  • Avocado 
Sacks 2 (Post-workout) 
  • Rice 
  • Chicken 
Meal 3 (Dinner) 
  • Salmon 
  • Green salad 
Snacks 3 (Before bed) 
  • Cottage Cheese 
  • Broccoli 

SUPPLEMENTS 

Lazar consumes supplements based on his body type. Here are some supplements that he consumes – 
  • Glutamine
  • Creatine
  • Whey protein (After workout) 

ROUTINE 


Lazar trains 5 times a week,working out different muscle group every day. He lifts heavy weights to magnify muscle mass in his body. He mainly focuses on compound movements and he does some isolation exercises for specific muscle groups.
Lazar spends 15-20 minutes doing cardio regularly even in cold weather. Lazar Angelov prefers HIIT (High-intensity interval training) to reduce fat percentage from the body (and not muscle). He doesn’t do cardio for a long period of time because that causes him to lose a lot of muscle mass.
Here is his workout routine –


Monday – Chest / Abs 
Tuesday – Back / Traps / Forearms 
Wednesday – Shoulders / Abs 
Thursday – Arms / Forearms 
Friday – Legs / Calves / Abs 
Saturday – Rest 
Sunday – Rest 


EXERCISES 



Monday (Chest / Abs) 
Chest
  1. Flat Bench Press (4 sets of 8-10 reps) 

  2. Incline Dumbbell Press (4 sets of 8-10 reps) 

  3. Decline Bench Press (4 sets of 8-10 reps) 

  4. Dumbbell Pullover (4 sets of 10-12 reps) 

  5. Hammer Press (4 sets of 10-12 reps) 

Abs

  1. Weighted Sit-Ups (4 sets to failure) 

  2. Hanging Leg Raise (4 sets to failure) 

  3. Side Bends (4 sets to failure) 

  4. Side Crunches (4 sets to failure) 


Tuesday (Back / Traps / Forearms) 
Back
  1. Bent Over Row (4 sets of 8-10 reps) 

  2. Deadlifts (4 sets of 8-10 reps) 

  3. Lat Pulldown (4 sets of 10-12 reps) 

  4. Pullups (4 sets of 10-12 reps) 

Traps

  1. Shrugs (4 sets of 10-12 reps)

     

Forearms

  1. Standing Wrist Curl Behind Back (4 sets to failure) 

  2. Reverse Barbell Wrist Curl Over Bench (4 sets to failure) 


Wednesday (Shoulders / Abs) 
Shoulders
  1. Military Press Behind The Neck (4 sets of 8-10 reps) 

  2. Machine Shoulder Press (4 sets of 8-10 reps) 

  3. Dumbbell Lateral Raise (4 sets of 10-12 reps) 

  4. Front Plate Raise (4 sets of 10-12 reps) 

  5. Reverse Pec Deck (4 sets of 10-12 reps) 

  6. Incline Reverse Flyes (4 sets to failure) 

Abs

  1. Weighted Sit-Ups (4 sets to failure) 

  2. Hanging Leg Raise (4 sets to failure) 

  3. Side Bends (4 sets to failure) 

  4. Side Crunches (4 sets to failure) 


Thursday (Arms / Forearms) 
Triceps
  1. Close-Grip Bench Press (4 sets of 8-10 reps) 

  2. Triceps Pushdown (4 sets of 8-10 reps) 

  3. Cable Kickback (4 sets of 12-15 reps) 

Biceps

  1. EZ Bar Curl (4 sets of 8-10 reps) 

  2. Wide-grip Standing Barbell Curls (4 sets of 8-10 reps) 

  3. Dumbbell Hammer Curls (4 sets of 8-10 rep) 

  4. Concentration Curls (4 sets of 12-15 reps) 

Forearms

  1. Standing Wrist Curl Behind Back (4 sets to failure) 

  2. Reverse Barbell Wrist Curls Over Bench (4 sets to failure) 


Friday (Legs / Calves / Abs) 
Legs
  1. Squats (4 sets of 12-15 reps) 

  2. Squats To Bench (4 sets of 12-15 reps) 

  3. Bulgarian Split Squats (4 sets of 12-15 reps) 

  4. Leg Extension (4 sets of 15-20 reps) 

  5. Stiff-Legged Deadlift (4 sets of 12-15 reps) 

  6. Lying Leg Curls (4 sets of 15-20 reps)

     

  7. Glute Kickbacks (4 sets of 20-25 reps) 

Calves

  1. Seated Calf Raises (4 sets of 20-25 reps) 

  2. Leg Press Calf Raises (4 sets of 20-25 reps)

     

Abs

  1. Weighted Sit-Ups (4 sets to failure) 

  2. Side Bends (4 sets to failure) 

  3. Standing Barbell Twists (4 sets to failure) 




TIPS 

  • To be patient – “Rome wasn’t built in a day”
  • Staying consistent with both your diet and training routine.
  • Never giving up no matter the obstacle that is placed in front of you.



Quote 
To achieve what others won’t, you have to do what others don’t!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s