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    Lazar Angelov 5 days workout plan and pictures

    workout_lazar
                                                       1st Day : Chest and 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 and 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 and 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 and 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 and 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

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