Lazar Angelov Workout routine and Diet plan

Lazar Angelov Workout routine and Diet plan. Lazar Angelov Workout tells that he is a former professional basketball player turned into a fitness model and fitness guru.
He provides his services as a personal trainer to a huge number of clients. Lazar Angelov follows a very intense workout routine and diet plan. 

Height: 5 ft 11 in or 180 cm
Weight: 198 pounds or  90kg

Day 1: Chest and Abs

Flat bench press: 4 sets, 8-10 reps
Incline bench: 4 sets, 8-10 reps

Decline bench: 4 sets, 8-10 reps
Machine pull over: 4 sets, 12reps
Hammer Press: 3 sets, 10-12 reps
Dips: 3 sets, 10-12 reps
Weighted sit ups: 4 sets, 10-12 reps

Day 2: Back and Traps
 

Bent over row: 4 sets, 8-10 reps

Dead lift: 4 sets, 8-10 reps

Pull downs: 4 sets, 10-12 reps

Pull ups: 4 sets, 10-12 reps

Seated cable row: 4 sets, 10-12 reps

Standing with wrist curl behind back: 4 sets
Shrugs: 6 sets, do as much as you can

Reverse wrist curl behind back: 3 sets, do as much as you can

Day 3: Delts and Abs

Military press behind the back: 4 sets, 6-8 reps
Machine chest press: 4 sets, 6-8 reps
Dumbbell lateral raise: 4 sets, 8-10 reps
Weight plate front raise: 4 sets, 8-10 reps
Reverse pec deck: 4 sets, 8-10 repsR

Reverse fly’s on an incline bench: 4 sets, 10-12 reps

Hanging leg raise: 4 sets, do as much as you can

Side crunches: 4 sets, do as much as you can

Side bends: 4 sets, do as much as you can

 

Day 4: Biceps, triceps and Forearms
 

Close grip bench press: 4 sets, 8-10 reps

Triceps push downs: 4 sets, 8-10 reps

EZ bar skull crusher: 4 sets, 10 reps

Cable kick back: 4 sets, 8 reps

Hammer curl with each hand: 4 sets, 8 reps

EZ bar curl: 4 sets, 8-10 reps

Wide grip curl: 4 sets, 8 reps

Concentration curl: 4 sets, 12 reps

Standing with wrist curl behind back: 4 sets, do as much as you can

Reverse barbell with wrist curl over bench: 4 sets, do as much as you can

 
Day 5: Legs and Abs
 

Squats: 4 sets, 12 reps

Squats to bench: 4 sets, 12 reps

Quad extensions: 4 sets 16 reps

Bulgarian squats: 4 sets, 10-12 reps

Leg curls: 4 sets, 12-16 reps

Stiff leg dead lifts: 4 sets, 10-12 reps

Calf machine raises: 4 sets, 20 reps

Seated calf raises: 4 sets, 20 reps

Leg press calf raises: 4 sets, 20 reps

Glute kickbacks: 4 sets 20 reps

Weighted sit ups: 4 sets, do as much as you can

Air bike: 4 sets, do as much as you can

Side bends: 4 sets, do as much as you can

                          Barbell twists: 4 sets, do as much as you can

Eating routine

I try to eat every 2 hours and to take at least 35 grams of protein with every meal. When I start the diet I am usually around 10-12% body fat and it takes me about a month to go down to 3%.

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

Supplement: N’GAGE by Axis Labs