Monday: Chest & Abs Workouts

  • Flat Bench Press: 4 sets x 8 to 10 reps

  • Incline Dumbbell Press: 4 sets x 8 to 10 reps

  • Decline Bench Press: 4 sets x 8 to 10 reps

  • Dumbbel Pull Over: 3 sets x 10 to 12 reps

  • Hammer Press: 3 sets x 10 to 12 reps

  • Weighted Sit-Ups: 4 sets x 12 reps to failure

  • Hanging Leg Raises: 4 sets x 12 reps to failure

  • Side Bends: 4 sets x 12 reps to failure

  • Side Crunches: 4 sets x 12 reps to failure

Tuesday: Back & Traps & Forearms Workouts

  • Bent Over Row: 4 sets x 8 to 10 reps

  • Deadlift: 4 sets x 8 to 10 reps

  • Lat Pulldown: 4 sets x 10 to 12 reps

  • Pull-ups: 4 sets x 10 to 12 reps

  • Shrugs: 6 sets x 10 to 12 reps

  • Standing Wrist Curl Behind Back:  4 sets x 12 reps to failure

  • Reverse Barbell Wrist Curl Over Bench: 4 sets x 12 reps to failure

Wednesday: Shoulder & Abs Workouts

  • Military Press Behind The Neck: 3 sets x 8 to 10 reps

  • Machine Shoulder Press: 4 sets x 8 to 10 reps

  • Dumbbell Lateral Raises: 4 sets x 10 to 12 reps

  • Front Plate Raise: 4 sets x 10 to 12 reps

  • Reverse Pec Deck: 4 sets x 10 to 12 reps

  • Incline Reverse Flyes: 4 sets x 12 reps to failure

  • Weighted Sit-Ups: 4 sets x 12 reps to failure

  • Hanging Leg Raises: 4 sets x 12 reps to failure

  • Side Bends: 4 sets x 12 reps to failure

  • Side Crunches: 4 sets x 12 reps to failure

Thursday: Arms & Forearms Workouts

  • Close Grip Bench Press 4 sets x 8 to 10 reps

  • Tricep Pushdowns: 4 sets x 8 to 10 reps

  • Cable Kickback: 4 sets x 12 to 15 reps

  • EZ-Bar Curl: 4 sets x 8 to 10 reps

  • Wide-Grip Standing Barbell Curls: 4 sets x 8 to 10 reps

  • Dumbbell Hammer Curls: 4 sets x 8 reps to 10 reps each hand

  • Dumbbell Concentration Curls: 4 sets x 12 reps to 15 reps

  • Standing Wrist Curls Behind Back: 4 sets x 12 reps to failure

  • Reverse Barbell Wrist Curls Over Bench: 4 sets x 12 reps to failure

Friday: Legs & Calves & Abs Workouts

  • Squats: 4 sets x 12 to 15 reps

  • Squats To Bench: 4 sets x 12 to 15 reps

  • Bulgarian Split Squats: 4 sets x 12 to 15 reps

  • Leg Extensions: 4 sets x 15 to 20 reps

  • Stiff-Legged Deadlift: 4 sets x 12 to 15 reps

  • Lying Leg Curls: 4 sets x 15 to 20 reps

  • Glute Kickbacks: 4 sets x 20 to 25 reps

  • Seated Calf Raises: 4 sets x 20 to 25 reps

  • Leg Press Calf Raises: 4 sets x 20 to 25 reps

  • Weighted Sit-Ups: 4 sets x 12 to failure

  • Side Bends: 4 sets x 12 to failure

  • Standing Barbell Twists: 4 sets x 12 to failure

LAZAR ANGELOV’S DIET

Meal 1

Breakfast

  • Eggs

  • Oatmeal

  • Peanut Butter

  • Grapefruit

Snack 1

  • Rice

  • Chicken

  • Brocoli

Meal 2

Lunch

  • Pasta

  • Tuna

  • Avocado

Snack 2 – Post Workout

  • Rice

  • Chicken

Meal 3

Dinner

  • Salmon

  • Green Salad

Snack 3 – Before Sleep

  • Cottage Cheese

  • Broccoli

LAZAR ANGELOV’S WORKOUTS | LAZAR ANGELOV’S DIET

LAZAR ANGELOV’S WORKOUTS | LAZAR ANGELOV’S DIET

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