I’m sure anyone interested in this sport knows Lazar Angelov. One of the most famous fitness models in the world, Lazar is a 37-year-old athlete of Serbian origin. He is 1.80cm tall and 88kg. Also, one of the biggest reasons why Lazar got this reputation is that he built this body without using steroids (doping).
Well, let’s get down to business. Of course, not everyone will have the genetic quality of Lazarus. This program won’t make you Lazarus, either. But we can take the program as an example and compare and adjust it according to our own program.
Lazar Angelov says in his statement that he shared his program;
“I train frequently and heavily. I rest 1 day a week. I prefer basic movements and heavy weights. This is the only way to keep the scales for non-doping athletes like me. Some people are afraid of doing a lot of sports, but I think it is very important to eat well and do sports often.” better choice”
Lazar Angelov Bodybuilding Program
Lazar Angelov Day 1: Chest – Abs Workout
- Flat Bench Press: 4 sets × 8 reps
- Incline Bench Press: 4 sets × 8 reps
- Decline Bench Press: 4 sets × 8 reps
- Pullovers: 4 Sets × 12 reps
- Hammer Press: 3 sets × 12 reps
- Dips: 3 sets × 12 reps
- Weighted Sit Ups: 4 sets x max. reps
- Hanging Leg Raises: – 4 sets x max. reps
- Side Bends: 4 Sets x max. reps
- Side Crunches: 4 Sets x max. reps
Lazar Angelov Day 2: Back – Trapeze – Forearm Training
- Bent Over Row: 4 sets × 8 reps
- Deadlift: 4 Sets × 8 reps
- Pulldowns: 4 Sets × 12 reps
- Pull Ups: 4 Sets × 12 reps
- Cable Row: 4 Sets × 12 reps
- Shrugs: 6 Sets × 10 reps
- Standing wrist curl behind back: 4 Sets x max. reps
- Reverse barbell wrist curl over bench: 4 Sets x max. reps
Lazar Angelov Day 3: Shoulder – Abs Workout
- Military Press Behind The Neck: 3 Sets × 8 reps
- Machine Press: 4 Sets × 8 reps
- Lateral Raises: 4 Sets x 10 reps
- Weight Plate Front Raises: 4 Sets ×10 reps
- Front Raise: 4 Sets × 10 reps
- Reverse Pec Deck: 4 Sets × 10 reps
- Reverse Fly’s (on incline bench): 4 Sets × 12 reps
- Weighted Sit Ups: 4 Sets x max. again
- Hanging Leg Raise: 4 Sets x max. again
- Side Bends: 4 Sets x max. again
- Side Crunches: 4 Sets x max. Again
Lazar Angelov Day 4: Back Arm – Biceps – Forearm Training
- Grip Bench Press: 4 Sets × 8 reps
- Tricep Pushdowns: 4 Sets × 8 reps
- EZ Bar Skullcrusher: 4 Sets × 10 reps
- Cable Kickback: 4 Sets × 12 reps
- EZ Bar Curl: 4 Sets × 8 reps
- Wide Grip Curl: 4 Sets × 8 reps
- Hammer Curl: 4 Sets × 8 reps (per hand)
- Concentration Curl: 4 Sets × 12 reps
- Standing wrist curl behind back: 4 Sets x max. again
- Reverse barbell wrist curl over bench: 4 Sets x max. reps
Lazar Angelov Day 5: Legs – Abs Workout
- Squats: 4 Sets × 12 reps
- Squat (to bench): 4 Sets × 12 reps
- Bulgarian Squat: 4 Sets × 12 reps
- Quad Extensions: 4 Sets × 16 reps
- Stiff Leg Deadlift: 4 Sets × 12 reps
- Leg Curls: 4 Sets × 16 reps
- Glute Kickbacks: 4 Sets × 20 reps
- Calf Machine Raises: 4 Sets × 20 reps
- Seated Calf Raises: 4 Sets × 20 reps
- Leg Press Calf Raises: 4 Sets × 20 reps
- Weighted Sit ups: 4 Sets x max. again
- Air bike: 4 Sets x max. again
- Side Bends: 4 Sets x max. again
- Barbell Twists: 4 Sets x max. again
