Tuesday, August 27, 2013

Lazar Angelov Split Workout Routine

This is Lazar Angelov split workout routine that was published by www.maniacfitness.com and www.simplyshredded.com and I'm currently on this routine. To be honest, it's working quite well for me .

lazar





It's considered a tradtional split routine consisting of a chest day, back day, shoulders day, arms day and a leg day.



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

lazar
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

lazar· 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



Added cardio or HIIT is by choice according to your goal . I also may change the abs routine for what it works well with me.




lazar

3 comments:

  1. You The best man lazar you a prove of hard work that pay's off keep it up thanx for the program

    ReplyDelete
  2. I have started following Lazer's above chart ,and the results are awesome and unbelievable.I hope to get at his level very soon.

    ReplyDelete
  3. I have started following Lazer's above chart ,and the results are awesome and unbelievable.I hope to get at his level very soon.

    ReplyDelete