Lazar Angelov - STRENGTH FIGHTER

Name: Lazar Angelov

Height :6”0 (180 cm)

Weight 195 lbs (88 kg)

Body Fat: 4-5%
Legit 18 inches arms

Date of birth: September 22nd, 1984

Birthplace: Sofia, Bulgaria

Lazar Angelov Workout Routine

“I don’t have a specific schedule; I train often and heavy. I rest from 2 to 4
days a month. I like basic exercises and heavier weights – this is the only way
for a natural athlete like me to maintain decent size. Most people don’t train
often, because they are afraid they might overtrain, but I would rather
overtrain than feel like I haven’t trained enough. Here is how my split is set
up:

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

Here is the abreviated version for douchebags around here!

Lazars Arms & Ab Workout:

Triceps:

Close grip bench press with drop set
Tricep cable pulley press down
Single arm cable pulley pull downs

Biceps:

Ez-Barbell bicep curls
Wide grip cable pulley bicep curls
Rope cable pulley bicep curls
Laying straight bar cable pulley bicep
curls

Abdominals:

Decline seated ab crunches with plate / drop set with no plate
Hanging knee raises (left, center, right, centre, repeat)
Roman chair alternated leg raise>knee raise
Standing Dumbbell oblique crunches
Barbell behind neck twists
Side plank ups with dumbbell

Cardio Workout?

“Pretty much I try to avoid cardio, but in general I like aerobic exercises. Cardio causes me to lose a lot of muscle mass. Usually I would switch between HIIT and regular cardio, but I do those very rarely.”

Current Diet:

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

Bulking Diet:

“I bulk during the winter, when my body fat % goes to about 10-12% and I lift very heavy in order to be able to gain at least a couple of pounds of clean muscle mass.”

“Since my body type is somewhere between ectomorph and mesomorph I have a
pretty fast metabolism and I don’t limit myself on food when bulking. I just
follow a couple of important principles, the most important one of which is to
take 30 gr protein every 2 hours, combined with complex
carbohydrates.”

Cutting Diet:

“I begin with stopping carbs intake in the afternoon. Then I start carb
cycling and during the last days of the period I completely cut any
carbohydrates.”