Lazar Angelov's Workout Routine (轉載)

(轉載 From http://www.cutandjacked.com)


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