The workout will take approximately 10-20 minutes, and you need to perform a set of exercises every day. To begin, perform 20 body bends forward until your back is parallel to the floor. The arms can hang freely along the body or be fixed on the sides. Then do 20 circles with your hips, pulling in your stomach as you move.
Show in full.. Then perform a series of 10-90 jumps on two legs, imitating the movements of a jump rope. After this, you should alternate 10 jumps on both legs and one repetition of the following exercises.
Exercise 1. Vertical scissors
Lie on the floor, place your palms under your buttocks, press your lower back to the floor. Lift both legs up at a 90-degree angle, then slowly lower your right leg down, leaving your left in its original position. Bring your right leg back up, do the same with your left leg, do 20 repetitions of the exercise. Immediately rise to your feet and perform a series of 10 hops on two legs.
Exercise 2. “Climbers”
Take the position as for a push-up - palms under your shoulders, feet on your toes. Lift your right leg off the floor and bend your knee. Quickly pull your knee toward your chest and return to the starting position. Do the same movement with your left leg. Try not to bend your lower back down or stretch your buttocks up. Repeat the movement 20 times and move on to jumping.
Exercise 3. Fold
Sit on the floor with your hands on the floor behind your back. Quickly bring your knees to your chest, twisting with the strength of your abdominal muscles. The movement occurs simultaneously, the body tends to the legs, and the knees to the chest. When returning to the starting position, your legs should be straightened, but there is no need to place them on the floor. Repeat the movement 20 times, get back on your feet and do jumping jacks.
Exercise 4. Raising legs from a sitting position
Sit on a chair with a strong seat, carefully straighten up, pull in your abs, grab the edge of the seat with your hands, bring your legs bent at the knees to your chest. Do not tilt your body, work only with your abdominal muscles. Do 20 lifts and complete the cycle with jumping jacks.
And finally, we remind you, do not forget to eat right!!!
Recently, a trend in bodybuilding aimed at developing an aesthetic physique has been gaining momentum. The appearance of heavyweight bodybuilders is far from aesthetic, at least that is what more and more significant figures in this field think. Even the great Arnie himself called for a return to the canons of bodybuilding from the golden era. Nowadays, there is an athlete whose body causes admiration - 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 help him with this.
Brief information about Lazar Angelov
Lazar Angelov – 28 years old, born in Bulgaria, like many athletes, was fond of sports from childhood. He played basketball at a professional level for about ten years, which makes him similar to the current four-time Mr. Olympia Phil Heath. At the age of sixteen, young Lazar joins the Bulgarian youth basketball team, but two years later he is sent to military service, where he spends a year and a half.
The army was not in vain for Lazar; it was there that he discovered bodybuilding and became seriously interested in it. Having left for civilian life, he continues to train, receives a certificate as a professional trainer, and in 2006 he 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.
Training by Lazar Angelov
Lazar Angelov's training program consists of five splits, and as you can guess from his photographs, he pays a lot of attention. It’s fair to say that Lazar Anglov’s abs are one of the most outstanding in the world. Of course, the appearance of the muscles is influenced by the genetic structure of the muscles, but in order to show his potential, Lazar has to work hard in the gym and in the kitchen.
Monday. Pectoral muscle training
Lazar Angelov's training program begins on Monday, and as you know, he has a hard day and in the case of Lazar, all the weight falls on his chest.
- – 4*8;
- Barbell press with head up – 4*8;
- Negative incline press – 4*8;
- Pullover exercise – 4 x 12 repetitions;
- Hammer press – 3 x 12;
- Bars with additional weight – 3 to 12.
Tuesday. Lazar Angelov trains his back muscles
- – 4 to 8;
- WITH – 4*8;
- Vertical block pull – 4 x 12;
- Pull-ups – 4 x 12;
- Horizontal block thrust – 4*14;
- Standing shrugs (either with a barbell or dumbbells) – 6*10.
Wednesday. Lazar Angelov abdominal and shoulder training
- Seated overhead press – 3 to 8;
- – 4 *8;
- Swings – 4*10;
- Raising the pancake in front of you – 4 x 10;
- Lifting dumbbells in front of you – 4*10;
- Reverse wiring – 4*10;
- Reverse layout on the bench – 4*10;
- Raising the body at an angle – 4*MAX;
- Hanging leg raises – 4 *MAX;
- Bend-overs for oblique abdominal muscles with dumbbells – 4*MAX;
- Side crunches – 4*MAX.
Rest day – Thursday
Friday. Arm workout – biceps + triceps
- Press with emphasis on triceps – 4*8;
- Extensions on a block with a rope – 4*8;
- – 4*10;
- Standing biceps curls with a barbell – 4*8;
- Lifting the barbell with a wide grip – 4*8;
- (alternate ascents) – 4*8;
- Concentrated curls with a dumbbell – 4*12.
Saturday. Leg day and abs again
- Classic squat with a barbell – 4*12;
- Bench squat – 4*12;
- Bulgarian squat – 4*12;
- Leg extensions – 4*16;
- Romanian deadlift – 4*12;
- Leg curls for hamstrings – 4*16;
- Pulling the legs back while standing on all fours – 4*20;
- – 4*20;
- Seated calf raises – 4*20;
- Torso raises on a bench – 4*MAX;
- Raising the body with the elbows touching the knees crosswise – 4 to MAX;
- The same, but with bent knees - 4 to MAX;
- Seated barbell turns – 4 to MAX.
Lazar Angelov's training program helped him achieve a physique that is considered a model of balance and aesthetics in the new vision of bodybuilding. Now Lazar is mostly a fitness model, and not a professional bodybuilder, this is where he lives and conducts his activities to promote 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 staying in shape all year round, a balanced diet will help here, which I will discuss next time, but for now, Lazar Angelov’s training program will help you highlight important points for yourself if you want to have approximately the same physique.
Lazar Angelov is a Bulgarian bodybuilder, fitness trainer and model, former basketball player. He has been winning bodybuilding competitions every year for over 12 years; he began to develop himself physically after the army. The owner of a luxurious press. According to him, he achieved his success only thanks to the dynamic alternation of protein and carbohydrate loads without the use of steroids and other stimulants.
To promote a sports lifestyle, he publishes articles on www.lazarangelov.com, where he gives advice on a healthy lifestyle, sells paid training programs and personal diets. On Instagram, Lazar Angelov posts his photos and shares news.
In the article we will look at Lazar Angelov’s training and his recommendations for creating a diet, as well as the features of its protein load.
When gaining muscle mass, a balanced diet comes to the fore. Control the amount of fat, but do not limit yourself to it. Eat six times a day, combining different foods to avoid addiction and boredom.
Lazar Angelov's sports diet includes:
- cereals;
- chicken protein;
- poultry fillet, tuna, salmon;
- Whey Protein;
- greenery;
- cereals and potatoes;
- almond;
- curd broth;
- sports supplements.
To load your body with amino acids before starting your workout, drink whey protein. During the drying period, meals are divided into three-day periods: the first day they eat food rich in carbohydrates, the second - low in carbohydrates, the third - only proteins. This combines carbohydrate and protein loading with unloading.
Calculate the amount of food per meal so that you are full, but not overeated. Lazar Angelov recommends limiting the total weight of food to 300 grams.
Training program
Below is the program of Lazar Angelov during the period of cutting and building muscle mass. One muscle group is developed in one day.
At the end of the week, change the sequence. When training, use the heaviest weight possible. The infinity sign indicates that the action should be performed until muscle failure.
| Lazar Angelov: Training program | ||
| Name | Calls | Repeat |
Day 1 - chest, abs |
||
| squeezing weights while lying down | 5 | 7 |
| pullover with dumbbell | 14 | |
| pressing weights in a machine | ||
| push-ups on the horizontal bar, with emphasis on the lower pectoral muscles | ||
| leg lift | ∞ | |
| side bends with dumbbells | ||
| straight and lateral twists | ||
2 - back and trapezius |
||
| Bent-over barbell row | 5 | 9 |
| deadlift | ||
| wide grip vertical row | 11 | |
| pull-up on parallel bars | ||
| horizontal row in a block machine | ||
| standing shrugs | 12 | |
| ∞ | ||
3 - deltoids, press |
||
| seated barbell press | 4 | 7 |
| front delt press on a lever machine | 5 | 7 |
| lifting dumbbells in front on an incline bench | 9 | |
| rear deltoids exercises | ||
| Incline Dumbbell Raises | 11 | |
| hanging leg raises | ∞ | |
| side bends with dumbbells | ||
| straight and lateral twists | ||
4 - day off |
||
5 - triceps, biceps |
||
| close grip bar press | 5 | 7 |
| block press | ||
| French press | 11 | |
| arm extension in block | 10 | |
| standing wide grip barbell lift | 7 | |
| alternate hammer curls | ||
| concentrated dumbbell curl for biceps | 14 | |
| flexion/extension of the hands on the forearm | ∞ | |
6 - legs, quadriceps, abs |
||
| squat on a bench | 5 | 11 |
| Bulgarian split squats | ||
| sitting leg extension | 17 | |
| Romanian deadlift | 11 | |
| lying leg curl | 15 | |
| calf raises to develop calf muscles | 21 | |
| working out the calf muscles while sitting | ||
| Incline sit-ups | ∞ | |
| lateral crunches | ||
| T-bar pull | ||
7 - rest |
||
Conclusion
We looked at Lazar Angelov's training program for gaining weight and cutting. Its peculiarity is the daily development of a new muscle group, as well as a change in the alternation of days at the end of the week. When training, lift as much weight as possible. Lazar Angelov's training makes it possible to achieve your goals in a short time.
In sports nutrition from Lazar Angelov, the cornerstone is protein loading with whey protein, as well as the dynamic alternation of loading and unloading.
Lazar Angelov– an increasingly popular bodybuilder and personal trainer with a chic figure, as well as an attractive and interesting appearance. We will talk about this interesting person today.Lazar looks like a real man should look. A magnificent figure and an always stern look are his constant attributes. I've 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 what a smile on his stern face would look like. Courageous and perfectly proportioned, Lazar is the 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 joined the Bulgarian junior national team. At the age of 18 he joined the army, where he spent a year and a half. When he came back from the army, he realized that his calling 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 has not yet won anything, but he has constantly received bronze medals.
His distinguishing feature compared to other bodybuilders is his balanced physique.
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 he is not yet popular among the female audience of our country. And why all? – They don’t show it on TV :).The figure of Lazar Angelov can be considered a reference figure. Now he is not overly pumped and looks very sexy. And his abs are just a dream for other athletes and the reason for the sighs of girls. After all, most girls like pumped up abs on guys, because... it looks very beautiful and exciting.
Nutrition for Lazar Angelov
On his website he says that he has never and will never use steroids. He uses only sports nutrition (multivitamins, protein, etc.)His nutrition:
- 3: Protein and almonds
- 4: Rice and chicken
- 5: Tuna and salad
- 6: Protein shake
Lazar Angelov's training program
Monday: Chest
- Bench press 4 sets x 8 reps
- Incline Press 4x8
- Head Down Incline Press 4x8
- Pullover 4×12
- Hammer Press 3×12
- Bars with weights 3×12
Tuesday: Back/Trapezius
- Barbell row to the stomach 4×8
- Deadlift 4x8
- Wide grip rows 4×12
- Pull-ups 4×12
- Traction in the block to the bottom 4×12
- Standing shrugs 6×10
Wednesday: Deltas/Press
- Seated overhead press 3×8
- Press in Hammer 4×8
- Dumbbell Lateral Raises 4 x 10
- Raises of the barbell in front of you 4×10
- Front dumbbell raises 4x10
- Reverse butterfly patterns 4×10
- Reverse dumbbell flyes on an incline bench 4x12
- 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
- Pulldown on 4×8 block
- French press 4×10
- Extension on a block with a cable (alternately changing hands) 4×12
- Standing Barbell Curl 4×8
- Wide grip barbell curl 4x8
- Standing dumbbell curl (“hammers”) 4×8 (each arm in turn)
- Seated dumbbell curl (isolated by resting your elbow on your thigh) 4×12
Saturday: Legs/Abs
- Squat 4×12
- Squat (on bench) 4×12
- Bulgarian squat 4×12
- Seated leg extension 4×16
- Romanian deadlift 4×12
- Lying leg curl 4×16
- Glute Kickbacks (I don't know how to translate) 4×20
- Standing calf raises 4×20
- Seated calf raises 4×20
- Leg press for calves 4×20
- Incline sit-ups 4x to failure
- Lying flexion. Left elbow to right knee and vice versa 4x to failure
- Lying in a flexion position with knees bent. Left elbow to right knee and vice versa 4x to failure
- T-bar twist 4x to failure
Sunday: Rest
- Rest
Diet:
- 1: Oatmeal and 6 egg whites
- 2: Protein, rice and chicken
- 3: Protein and almonds
- 4: Rice and chicken
- 5: Tuna and salad
- 6: Protein shake
- This is what was written, although I think this is not all :)
A system of exercise and proper nutrition developed by the world famous Bulgarian bodybuilder that will help you build a perfect body naturally and quickly.
Hollywood stars have chosen fitness role models for themselves. All the covers of sports magazines are covered with his photographs. Lazar Angelov is a Bulgarian fitness trainer and renowned bodybuilder who achieved external perfection without the use of steroid drugs.
Body-building
Bodybuilding or bodybuilding is a popular trend in sports, which is a process of “beautiful” muscle building and development. Since the 1960s, many athletes have entered the field to try something new. The main difference between bodybuilding is that it values the outer side of the muscles, not the inner (strength). That is, all physical exercises are aimed at increasing relief and building structure.
The famous and honored bodybuilder, owner of the outstanding abdominal press in the world, Lazar Angelov, after another victory, created his own website, where he began to share invaluable experience on the way to achieving his goal. He gives nutrition and workout advice online and has launched his own personal exercise program to build the perfect body. In this article we will take a closer look at what Lazar Angelov’s training consists of, and what nutritional principles he offers to achieve the fastest results.
Detailed program
The entire training process is divided into 7 blocks, which is directly dependent on the number of days of the week. That is, the program is compiled for every day. Don’t worry, you will have a rest from sports for two whole days, but the remaining five you will have to work. Below we will add a visual photo of Lazar Angelov, where you will see how to perform the exercises correctly.
First day of classes – Monday
The fitness trainer suggests taking care of your pectoral muscles and pumping up your abs. The exercise program for the first day includes exercises designed to develop the muscles of the chest, arms and abs.
One of the main exercises is the bench press. This is a basic element of bodybuilding. Instructions for execution: lie on your back, press the free weight bar until it touches your chest, and then move it away from you, straightening your arms at the elbow joint.
Another equally important exercise is the pullover. Technique: lie on your back, take dumbbells, then slightly bend your elbows and move them back behind your head, hold for a few seconds and return to the point in front of you. To enhance the effect, tense your arm muscles and perform the exercise while maintaining a feeling of fixation.
Press crunch: lie on your back, bend your knees at a right angle, and put your hands behind your head, then lift your upper body up, move your shoulder girdle forward as much as possible and lower yourself back down. Lateral twisting is also performed, only when lifting upward, you should change the trajectory of movement and move the body to the right or left, then vice versa.
Now that all the exercise techniques have been sorted out, let’s write the program:
- Bench press on a horizontal surface, 4 sets of 8 reps.
- Ab crunches on the floor, 10 reps.
- Pullover 4 sets of 12 reps.
- Leg raises on parallel bars, 10 times.
- Side bends with dumbbells to work the lateral abdominal muscles, 10 repetitions on each side.
- Push-ups, 3 sets of 12 reps.
- Lateral twists, 10 times left and right.
Tuesday – back and arms
It's only the second day, the most interesting things are yet to come. We work on the back muscles and a little on the arms. Lazar Angelov's training consists of the following exercises.
Shrugs are a powerful bodybuilding strength element used in strength training routines to develop the upper trapezius muscle. Execution technique: stand straight, take dumbbells or a barbell in your hands and begin to raise your shoulder joints, then lower your shoulders to the starting position.
Deadlift - the exercise is performed with weights in the hands. Starting position: half squat on your feet, arms down and relaxed, holding a barbell or dumbbells, body tilted forward. Technique: Smoothly straighten up to the end, reach up with the crown of your head while your arms remain down and hold the barbell, then return to the semi-squat position.
The set of exercises includes:
- Standing shrugs, 6 sets of 10 reps.
- Deadlift, 4 x 8 reps.
- Pull-ups on the horizontal bar, 4 sets of 12 reps.
- Rows of a vertical block and a horizontal block, repeat each type 4 times 12 times.
Wednesday – shoulder girdle and abs
The middle of the program - you need to pull yourself together and squeeze out the last of your strength. Lazar Angelov suggests working on the shoulder girdle and abdominal muscles. The training program for this day consists of the following exercises:
- Straight leg raises, 4 sets of 10 reps.
- Lateral crunches - 4 sets to maximum.
- Arm swings with dumbbells, 4 sets of 10 reps.
- Seated head press, 3 sets of 8.
- Tilts left and right with dumbbells from a sitting position, 2 sets of 10 times on each side;
Thursday – relaxation
The athlete prescribes this day as a day off in his program. A break is needed to relax and restore the body.
Friday – biceps and triceps
Fourth day of classes, but fifth of the week. Lazar Angelov's training is aimed at developing biceps and.
The hammer is one of the main exercises for. Execution technique: first, the arms are freely lowered along the body and relaxed, now take the dumbbells and begin to bend them at the elbows one by one; The bend must be done completely so that the dumbbells touch the shoulder.
The set of exercises includes:
- Close grip bench press, 4 sets of 8 reps.
- Arm curls in a lying position with a barbell, 4 to 10 times.
- Standing barbell raises, 4 sets of 8.
- Wide grip bench press, 4 to 8.
- Hammer, 4 sets of 8 reps.
Saturday – abs and legs
The final stage of physical activity in the general program. Working out the abdominal and leg muscles, which includes the following exercises:
- Barbell squats, 4 to 12.
- Standing calf raises - 4 sets with maximum reps.
- Body rotations with a barbell from a sitting position, 2, 10 on each side.
- Straight crunches - 4 to 12.
- Side crunches - 4 to 12.
- Extension and bending of the legs on a special simulator, 4 to 16 times;
Sunday – rest
On the last day of Lazar Angelov’s training, it is proposed to limit any physical activity to a minimum.
Sunday should be dedicated to rest and recuperation so that you can easily start all over again on Monday.
Nutrition program
To build muscle mass, Lazar advises following the basic principles of proper nutrition: avoid fast food, carbonated drinks, sugar, fried and salty foods. The fitness trainer divides the daily diet into 7 meals. We suggest you familiarize yourself with a sample menu for the day:
- Oatmeal + 6 egg whites.
- Whey protein + 100 g almonds.
- 300 g rice + 300 g chicken fillet.
- 200 g tuna + green salad.
- 200 g rice + 200 g chicken fillet.
- Traditional Bulgarian dish "Izvara" 300 grams.
If you follow the program prescribed above, Lazar Angelov promises you the perfect body that you have been dreaming of for so long. The Bulgarian athlete proved that the result is achievable by his own example.
