Nutrition

Lazar angelov mass training program. Abs workout from lazar angelov. From sports nutrition Lazar takes

Many bodybuilding enthusiasts, especially beginners, are interested in the training program of Lazar Angelov, a Bulgarian fitness trainer who became famous as a fitness model. Before a career in bodybuilding, he played professional basketball for 10 years and was considered one of the best players on his team. At the age of 16, he joined the youth team, and a little later he played in the basketball league of Bulgaria. At 18, Lazar joined the army, where he became interested in bodybuilding. When he got certified as a personal trainer, he immediately started helping people reach their potential. Since 2006, he has participated in a large number of tournaments, where he did not take positions lower than third.

The athlete has outstanding abdominal muscles, which are among the top ten in the world. Every day, a huge number of people turn to him to find out about his training program and diet. After all, many people want to achieve the same results.

Author Lazar Angelov - training program

Consider sets of exercises for all training days with the number of repetitions / sets. This Lazar Angelov training program is suitable for drying and muscle mass, it all depends on nutrition, training intensity and the presence of cardio. Mostly heavy weights are used, and only one muscle group is worked out per day. Over time, you need to alternate the sequence of days. The full workout of Lazar Angelov looks like this:

Monday: Chest/Abs (sets/reps)

Projectile bench press - 4/8;
Incline bench press - 4/8;
Bench press with backrest down - 4/8;
Pullover - 4/12;
Hammer press - 4/12;
Bars with weights (with an emphasis on the lower chest area) - 4/12;
Twisting - 4 / to failure in each;
Lifting legs from a hanging position - 4 / to failure in each;
Tilts with dumbbells to the sides - 4 / to failure in each;
Lateral twisting - 4 / to failure;

As you noticed from the program, Lazar Angelov conducts training in good gyms equipped with a large number of simulators.

Tuesday: Back/Trapezius muscles

Rod pull to the waist - 4/8;
Deadlift (deadlift) - 4/8;
Block thrust (upper) with a wide handle - 4/12;
Pull-ups - 4/12;
Block thrust (horizontal) - 4/12;
Shrugs standing - 6/10;
Twisting of the hands (for the forearms) - 4 / to failure in each;
Extension of the hands - 4 / to failure;

Very intense and voluminous training is usually carried out by Lazar Angelov, the training program for mass and drying is almost identical, only when drying, the number of repetitions increases by an average of 5 in all exercises.

Wednesday: Deltoids/Abs

Bench press up in a sitting position - 3/8;
Working out the apron of the deltas in the hammer - 4/8;
Dumbbell wiring on the sides - 4/10;
Raising the projectile in front of you - 4/10;
Lifting a dumbbell in front of you in a sitting position from an inclined bench - 4/10;
Breeding on the rear deltas in a special simulator - 4/10;
Reverse wiring dumbbells in a supine position from an inclined bench - 4/12;
Twisting with an inclination down - 4 / to failure in each;
Hanging leg raises - 4 / to failure in each;
Tilts with a dumbbell to the sides - 4 / to failure in each;
Twisting (lateral) - 4 / to failure;

Lazar Angelov's training for mass or drying is necessarily accompanied by two days of rest.

Thursday: Rest day

Friday: Biceps/Triceps

Narrow bench press - 4/8;
Press to the bottom from the upper block - 4/8;
French bench press - 4/10;
Extension of the arms standing or sitting from the lower block - 4/12;
Lifts for biceps in a vertical position - 4/8;
Similar lifts, but with a wide grip - 4/8;
Hammer exercise (in turn) - 4/8;
Concentrated curls for biceps - 4/12;
Flexion and extension of the hands 4/10;

Each muscle group is trained on a separate day (arms, chest, back, legs, shoulders) and the abs are involved in three days. Therefore, the press training from Lazar Angelov is included along with the chest, deltoids and legs. You can alternate the days of work of the abdominal muscles.

Saturday: Legs/Abs

Squats - 4/12;
Bench squats - 4/12;
Bulgarian style squats - 4/12;
Leg extension - 4/16;
Thrust (dead) - 4/12;
Leg curls - 4/16;
Rise on socks - 4/20;
Rise on socks from a sitting position - 4/20;
Bench press in the simulator - 4/20;
Hyperextensions - 4 / to failure in each;
Twisting (lateral) - 4 / to failure in each;
Lifting legs from a hanging position - 4 / to failure;

Sunday: Rest day

The training program of Lazar Angelov for mass is very intensive and requires sufficient energy supply to the body, and this can only be done with proper nutrition. While cutting, do 20 minutes of cardio after training.

Lazar Angelov: food

Good control of your diet helps to easily, if necessary, reduce the amount of fat from 15% to 3%. But it is better to refuse a low-calorie diet, otherwise there will be a loss of muscle mass. The diet of Lazar Angelov consists of foods rich in proteins, fats (healthy) and carbohydrates (complex). To constantly supply the muscles, he divides his food into 6 meals a day. On average every 2 hours.

The diet of Lazar Angelov on drying and on the mass is different, like the training process, only in dosage. Consider both nutrition programs:

On the mass day 1

150gr. chicken fillet, 150g. rice
200gr. fat-free cottage cheese, fresh vegetables.

Day 2

120gr. oatmeal, 2 eggs, 3 protein;
150gr. beef, 150 gr. rice
150gr. beef, 100 gr. rice
90gr. almonds, 30 gr. protein;
150g chicken fillet, vegetables and herbs;
150g chicken fillet, 100g. rice.

The nutrition of Lazar Angelov on the first day is not very different from the second, with the exception of the type of meat and the sixth meal.

Day 3

120gr. oatmeal, 2 eggs, 3 protein;
150gr. boiled potatoes, 150g. salmon
90gr. almonds, 30 gr. protein;
150g chicken fillet, vegetables and herbs;
150gr. oatmeal, 2 eggs, 3 proteins.

The training program of Lazar Angelov and nutrition will contribute to the development of the muscle mass of your body. Do not forget to alternate foods and days, the body should not get used to the same food. During drying, the program also consists of three days: high-carb, low-carb, protein. Accordingly, on the first day, eat cereals with a small amount of meat, the second with a small amount of cereals and with an average amount of meat and fish, on the third, eat meat products with vegetables.

For a protein shake, Lazar uses whey protein, which replenishes the supply of essential amino acids. You can drink it before training with food and after.

Masses to you and relief!

The training program of Lazar Angelov, due to the high intensity, requires a huge amount of energy, and a well-designed diet is needed to replenish it.

Even if the goal is to lose weight, a low-calorie diet will not work, as it will cause muscle loss. Preference should be given to foods rich in proteins, as well as containing healthy fats and complex carbohydrates.

Related article: "How to lose weight pregnant without harm to the child"

No less important is the diet. At Angelov, he provides for 6 meals, that is, in fact, you need to eat every 2 hours.

The menu is full of oatmeal, eggs, rice, vegetables and greens; the main sources of protein are chicken fillet, beef and fish (salmon) and, in addition, protein shakes.

It is important not only to train hard, but also to follow a strict diet to get the perfect relief with muscle proportions. The daily diet of LazarAngelov is divided into at least 7 meals and allows him to have an average subcutaneous fat content in the range of 10-12%.

Lazar Angelov uses the following sports supplements:

protein, whey - in between meals;
multivitamin complexes - after training, in the morning and before bedtime;
glutamine and BCAA - before and after training.

Many bodybuilding enthusiasts, especially beginners, are interested in the training program of Lazar Angelov, a Bulgarian fitness trainer who became famous as a fitness model. Before a career in bodybuilding, he played professional basketball for 10 years and was considered one of the best players on his team.

At the age of 16, he joined the youth team, and a little later he played in the basketball league of Bulgaria. At 18, Lazar joined the army, where he became interested in bodybuilding. When he got certified as a personal trainer, he immediately started helping people reach their potential. Since 2006, he has participated in a large number of tournaments, where he did not take positions lower than third.

Monday: Chest/Abs (sets/reps)

Projectile bench press - 4/8;
Incline bench press - 4/8;
Bench press with backrest down - 4/8;
Pullover - 4/12;
Hammer press - 4/12;
Bars with weights (with an emphasis on the lower chest area) - 4/12;
Twisting - 4 / to failure in each;
Lifting legs from a hanging position - 4 / to failure in each;
Tilts with dumbbells to the sides - 4 / to failure in each;
Lateral twisting - 4 / to failure;

As you noticed from the program, Lazar Angelov conducts training in good gyms equipped with a large number of simulators.

Tuesday: Back/Trapezius muscles

Rod pull to the waist - 4/8;
Deadlift (deadlift) - 4/8;
Block thrust (upper) with a wide handle - 4/12;
Pull-ups - 4/12;
Block thrust (horizontal) - 4/12;
Shrugs standing - 6/10;
Twisting of the hands (for the forearms) - 4 / to failure in each;
Extension of the hands - 4 / to failure;

Very intense and voluminous training is usually carried out by Lazar Angelov, the training program for mass and drying is almost identical, only when drying, the number of repetitions increases by an average of 5 in all exercises.

Wednesday: Deltoids/Abs

Bench press up in a sitting position - 3/8;
Working out the apron of the deltas in the hammer - 4/8;
Dumbbell wiring on the sides - 4/10;
Raising the projectile in front of you - 4/10;
Lifting a dumbbell in front of you in a sitting position from an inclined bench - 4/10;
Breeding on the rear deltas in a special simulator - 4/10;
Reverse wiring dumbbells in a supine position from an inclined bench - 4/12;
Twisting with an inclination down - 4 / to failure in each;
Hanging leg raises - 4 / to failure in each;
Tilts with a dumbbell to the sides - 4 / to failure in each;
Twisting (lateral) - 4 / to failure;

Lazar Angelov's training for mass or drying is necessarily accompanied by two days of rest.

Thursday: Rest day

Friday: Biceps/Triceps

Narrow bench press - 4/8;
Press to the bottom from the upper block - 4/8;
French bench press - 4/10;
Extension of the arms standing or sitting from the lower block - 4/12;
Lifts for biceps in a vertical position - 4/8;
Similar lifts, but with a wide grip - 4/8;
Hammer exercise (in turn) - 4/8;
Concentrated curls for biceps - 4/12;
Flexion and extension of the hands 4/10;

Saturday: Legs/Abs

Famous personal trainer and fitness model from Bulgaria Lazar Angelov is the epitome of a perfect relief and a healthy beautiful body. He began to play sports as a teenager, and a little later he was also seriously concerned about his diet. In the end, a mixture of ideal height, weight and wild training led to its result.

From the age of 10, Lazar successfully played basketball, and from the age of 18 he began to engage in bodybuilding. Moreover, the athlete came to strength training while serving in the army, which somewhat transformed his ideas about the world around him. There is a lot of controversy, rumors and myths about the training program of Lazar Angelov, it's time for us to talk about it.

Height, weight and other data of Lazar Angelov

Nature rewarded Lazar Angelov with good initial parameters. His height is 180 cm, he has a well-coordinated harmonious figure, broad shoulders and back. The weight of an athlete today varies between 88 - 94 kg, which allows him to always stay in shape.

According to Lazar, most of all he likes to train the pectoral muscles and leg muscles, although the athlete also pays attention to the rest of the body. At the same time, he carefully monitors nutrition and takes a variety of nutritional supplements. However, Lazar Angelov categorically refuses anabolic steroids.

He focuses the attention of his many followers on the fact that he was able to achieve ideal parameters without using these substances. This means that other bodybuilders striving for beautiful forms can do without them.

Mass program

The training program of Lazar Angelov has been non-replaceable for a long time. Of course, it can vary, since the muscles need different types of loads, but the principle remains the same. His mass program looks like this:

On Monday, Lazar Angelov's mass program is aimed exclusively at the pectoral muscles:

Half-faith;
Bench press;
Bench press in Hammer;
Incline bench presses;
Bar exercises.

On Tuesday, he pays attention to the muscles of the back and trapezius muscles, performing:

deadlift;
Thrust in the block (in various versions);
Rod pull to the belt
Pull-ups;
Shrugs.

On Wednesday, the abdominal muscles are worked out, as well as deltas. The following exercises help Lazar in this:

Bench press in Hammer;
Side twists;
Tilts to the sides with weights;
Lifting dumbbells to the sides;
Lifting the disk in front of you;
Press from behind the head;
Lifting dumbbells in front of you;
Exercise "butterfly";
Divorces of hands on an inclined bench;
Body lifts;
Hanging leg raises.

On Thursday, the training program of Lazar Angelov is completely devoted to rest and recovery of strained muscles.

On Friday, the athlete pumps biceps in combination with triceps, performing:

Traction of the lower block;
Bending the arms with weights while sitting;
Press with a narrow grip;
Bending arms with weights while standing;
French press;
"Hammers";
Extension of the arms on the block.

On Saturday, all the attention of Lazar Angelov's mass training is directed to the legs and abdominal muscles. In doing so, it does:

Classic squats with weights;
Bulgarian squats;
Romanian deadlift;
Leg extension and flexion in the simulator;
Rises on socks in different positions;
Press socks;
Body lifts;
Twisting in the prone position;
Twist with T-neck.

On Sunday, Lazar rests and recovers.

In addition to regular training, the athlete also pays special attention to his diet, constantly following a diet. And in combination, these measures allow you to achieve a gorgeous result. You have the opportunity to achieve the same results, the main thing is to exercise and eat right.

Video with Lazar Angelov

Recently, the trend in bodybuilding aimed at the development of an aesthetic physique is gaining momentum. The appearance of heavyweight bodybuilders is far from aesthetic, or at least more and more significant figures in this field believe so. Even the great Arnie himself called for a return to the golden era bodybuilding canons. Nowadays, there is an athlete whose body is admired - this is Lazar Angelov, he is one of the few who can be at the peak of his form for a long time. and his diet helps him in this.

Brief information about Lazar Angelov

Lazar Angelov - 28 years old, was born in Bulgaria, like many athletes from childhood he was fond of sports. He played professional basketball for about ten years, which makes him related to the current four-time Mr. Olympia Phil Heath. At the age of sixteen, young Lazar enters the junior national basketball team of Bulgaria, but two years later he goes to military service in the army, where he spends a year and a half.

The army did not pass mediocre for Lazar, it is there that he discovers bodybuilding and is seriously interested in it. Having gone to civilian life, he continues to train, receives a certificate of a professional coach since 2006, begins to take part in various competitions. Although he has not yet won the first prize, he is regularly on the podium.

Lazar Angelov's height: 180 cm, Weight: 88 kg.

Lazar Angelov training

The training program of Lazar Angelov consists of five splits, and as you can guess from his photographs, he pays a lot of attention. In fairness, it should be said that the press of Lazar Anglova is one of the most prominent in the world. Of course, the appearance is influenced by the genetic structure of the muscles, but in order to show its potential, Lazar has to work hard in the gym and in the kitchen.

Monday. Chest workout

The training program of Lazar Angelov begins on Monday, and, as you know, he is a hard day, and in the case of Lazar, all the burden falls on his chest.

– 4*8;
Bench press head up - 4 * 8;
Bench press with a negative slope - 4 * 8;
Pullover exercise - 4 to 12 repetitions;
Hammer bench press - 3 to 12;
Bars with additional weight - 3 to 12.

Tuesday. Lazar Angelov trains back muscles

- 4 to 8;
WITH – 4*8;
Vertical block thrust - 4 to 12;
Pull-ups - 4 to 12;
Horizontal block thrust - 4 * 14;
Shrugs standing (either with a barbell or with dumbbells) - 6 * 10.

Wednesday. Lazar Angelov abs and shoulders workout

Seated head press - 3 to 8;
– 4 *8;
Mahi - 4 * 10;
Lifting the pancake in front of you - 4 to 10;
Lifting dumbbells in front of you - 4 * 10;
Reverse wiring - 4 * 10;
Reverse wiring on the bench - 4 * 10;
Torso lifts at an angle - 4 * MAX;
Hanging leg raises - 4 * MAX;
Tilts for oblique abdominal muscles with dumbbells - 4 * MAX;
Twisting on the side - 4 * MAX.

Rest day - Thursday

Friday. Arm workout - biceps + triceps

Bench press with an emphasis on triceps - 4 * 8;
Extension on the block with a rope - 4 * 8;
– 4*10;
Lifts for biceps while standing with a barbell - 4 * 8;
Lifting the bar with a wide grip - 4 * 8;
(alternate lifts) - 4 * 8;
Concentrated curls with a dumbbell - 4 * 12.

Saturday. Leg day and abs again

Classic squat with a barbell - 4 * 12;
Squat on the bench - 4 * 12;
Bulgarian squat - 4 * 12;
Leg extensions - 4 * 16;
Romanian draft - 4 * 12;
Bending the legs for the biceps of the thigh - 4 * 16;
Leading the legs back while standing on all fours - 4 * 20;
– 4*20;
Rises sitting on socks - 4 * 20;
Torso lifts on the bench - 4 * MAX;
Torso lifts with elbows touching the knees crosswise - 4 by MAX;
The same, but with bent knees - 4 by MAX;
Sitting barbell twists - 4 MAX.

Lazar Angelov's training program helped him achieve what his physique is considered to be the epitome of balance and aesthetics in new vision bodybuilding. Now Lazar is mostly a fitness model, not a professional bodybuilder, it is from this that he lives and conducts his activities to promote a healthy lifestyle and fitness.

Lazar completely rejects the use of sports pharmacology, and I think he can be trusted, because his form is achievable without steroids. As for keeping fit throughout the year, a balanced diet will help here, which I will analyze next time, but for now, Lazar Angelov’s training program will help highlight important points for yourself if you want to have about the same physique.

Lazar Angelov- A gaining popularity bodybuilder and personal trainer with a gorgeous figure, as well as an attractive and interesting appearance. Today we will talk about this interesting person.

Lazar looks like a real man. A magnificent figure and always a stern look are his invariable attributes. I have never seen a photo of him smiling. And now, when you draw the image of Lazar Angelov in your head, you can’t even imagine how a smile would look on his stern face. Courageous and ideally built Lazar is an object of adoration for many women.

Lazar Angelov biography

Date of birth: September 22, 1984.
Place of birth: Sofia, Bulgaria.
Height: 180 cm.
Weight: 88 kg.
Played professional basketball for 10 years. At the age of 16 he got into the junior national team of Bulgaria. At the age of 18 he joined the army, where he spent a year and a half. When he came after the army, he realized that his vocation was bodybuilding.
In this regard, Lazar received a personal trainer certificate from the National Sports Academy.
Since 2006, he has been taking part in various competitions, but so far he has not won anywhere, but he has constantly received bronze medals.
His distinguishing features compared to other bodybuilders is a balanced physique.

The popularity of Lazar Angelov

Now Lazar is gaining popularity only in certain circles. Basically, these are young guys who started bodybuilding. For some, he has already become an idol. We are sure that among the female audience of our country, he is not yet popular. And all why? - It is not shown on TV :).
The figure of Lazar Angelov can be considered a reference. Now he is not pumped to disgrace and looks very sexy. And his press is just a dream for other athletes and the reason for the sigh of the girls. After all, most girls like the inflated press of the guys, because. it looks very beautiful and exciting.

Nutrition Lazar Angelov

On his website, he says he has never used and never will use steroids. He uses only sports nutrition (multivitamins, protein, etc.)
His food:

3: Protein and Almonds
4: Rice and chicken fillet
5: Tuna and lettuce
6: Protein Shake

Lazar Angelov's training program

Monday: Chest

Bench press 4 sets × 8 reps
Incline Bench Press 4×8
Incline Bench Press 4×8
Pullover 4×12
Press Hammer 3×12
Bars with weights 3×12

Tuesday: Back/Trapezoid

Rod pull to the stomach 4 × 8
Deadlift 4×8
Pulldown in the block with a wide grip 4 × 12
Pull-ups 4×12
Traction in the block to the bottom 4 × 12
Standing shrugs 6×10

Wednesday: Deltas/Abs

Bench press from behind the head sitting 3 × 8
Bench press in Hammer 4×8
Dumbbell Side Raises 4 x 10
Lifting the pancake rod in front of you 4 × 10
Front Dumbbell Raises 4×10
Reverse streaks “butterfly” 4×10
Incline Dumbbell Reverses 4×12
Hanging leg raises 4x to failure
Side bends with dumbbells 4x to failure
Side crunches 4x to failure

Thursday: Rest

Rest

Friday: Triceps/Biceps

Close Grip Barbell Press 4×8
Pull down on the block 4×8
French Press 4×10
Extension on the block with a cable (alternately change hands) 4 × 12
Standing barbell curl 4×8
Wide Grip Curl 4×8
Standing dumbbell curl (“hammers”) 4 × 8 (each arm in turn)
Bending with dumbbells sitting (isolate, resting the elbow on the thigh) 4 × 12

Saturday: Legs/Abs

Squat 4×12
Squatting (on a bench) 4 × 12
Bulgarian squat 4×12
Sitting leg extension 4×16
Romanian deadlift 4×12
Lying leg curl 4×16
Glute Kickbacks (don't know how to translate) 4x20
Standing calf raises 4×20
Sitting calf raises 4×20
Calf Leg Press 4×20
Incline Bench Raises 4x to failure
Lying flexion. Left elbow to right knee and vice versa 4x to failure
Lying flexion with knees bent. Left elbow to right knee and vice versa 4x to failure
T-bar twist 4x to failure