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Posted 12 May 2012 by CutAndJacked.com

Workout Routine:


Lazar Angelov

1st Day: Chest/Abs

  • Flat Bench: 4 Sets × 8 Reps
  • Incline Bench: 4 Sets × 8 
  • Decline Bench: 4 Sets × 8 
  • Pullovers: 4 Sets × 12 
  • Hammer Press: 3 Sets × 12 
  • Dips: 3 Sets × 12 
  • Weighted Sit Ups: 4 Sets x failure
  • Hanging Leg Raises: - 4 Sets x failure
  • Side Bends: 4 Sets x failure
  • Side Crunches: 4 Sets x failure

2nd Day: Back/Traps/Forearms

  • Bent Over Row: 4 Sets × 8 Reps
  • Deadlift: 4 Sets × 8
  • Pulldowns: 4 Sets × 12
  • Pull Ups: 4 Sets × 12
  • Cable Row: 4 Sets × 12
  • Shrugs: 6 Sets × 10
  • Standing wrist curl behind back: 4 Sets x failure
  • Reverse barbell wrist curl over bench: 4 Sets x failure

3rd Day: Delts/Abs

  • Military Press Behind The Neck: 3 Sets × 8 Reps
  • Machine Press: 4 Sets × 8
  • Lateral Raises: 4 Sets x 10
  • Weight Plate Front Raises: 4 Sets ×10
  • Front Raise: 4 Sets × 10
  • Reverse Pec Deck: 4 Sets × 10
  • Reverse Fly’s (on incline bench): 4 Sets × 12
  • Weighted Sit Ups: 4 Sets x failure
  • Hanging Leg Raise: 4 Sets x failure
  • Side Bends: 4 Sets x failure
  • Side Crunches: 4 Sets x failure

4th Day: Triceps/Biceps/Forearms

  • Close Grip Bench Press: 4 Sets × 8 Reps
  • Tricep Pushdowns: 4 Sets × 8
  • EZ Bar Skullcrusher: 4 Sets × 10
  • Cable Kickback: 4 Sets × 12
  • EZ Bar Curl: 4 Sets × 8
  • Wide Grip Curl: 4 Sets × 8
  • Hammer Curl: 4 Sets × 8 Reps (each hand)
  • Concentration Curl: 4 Sets × 12 
  • Standing wrist curl behind back: 4 Sets x failure
  • Reverse barbell wrist curl over bench: 4 Sets x failure

5th Day: Legs/Abs

  • Squats: 4 Sets × 12 Reps
  • Squat (to bench): 4 Sets × 12
  • Bulgarian Squat: 4 Sets × 12
  • Quad Extensions: 4 Sets × 16
  • Stiff Leg Deadlift: 4 Sets × 12
  • Leg Curls: 4 Sets × 16
  • Glute Kickbacks: 4 Sets × 20
  • Calf Machine Raises: 4 Sets × 20
  • Seated Calf Raises: 4 Sets × 20
  • Leg Press Calf Raises: 4 Sets × 20
  • Weighted Sit ups: 4 Sets x failure
  • Air bike: 4 Sets x failure
  • Side Bends: 4 Sets x failure
  • Barbell Twists: 4 Sets x failure

Interview with Lazar: Cutandjacked.com/Interview-Lazar-Angelov

 

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