The uniqueness of Lazar Angelov lies in his possession of one of the most impressive abdominal presses in the whole world.
Monday: Chest \ Press
- Bench Press 4x8 reps
- Bench press on an inclined bench 4 × 8
- Bench press on an incline bench head down 4 × 8
- Pullover 4 × 12
- Hammer 3 × 12 bench press
- Bars with weight (emphasis on the lower chest) 3 × 12
- Twisting on the floor 4x to failure
- Exercise leg lift 4x to failure
- Side bends with 4x dumbbell to failure
- Lateral twists 4x to failure
Tuesday: Back / Trapeze
- Rod barbell pull 4 × 8
- Deadlift 4 × 8
- 4 × 12 wide grip rod in a vertical block
- Pullups 4 × 12
- Rod in horizontal block 4 × 12
- Shrugs standing 6 × 10
- Flexion of the hands (on the forearm) 4x to failure
- Extending brushes 4x to failure
Wednesday: Delta / Press
- Bench press 3 × 8
- Front Delta Press with Hammer 4 × 8
- Mahi with dumbbells 4 × 10
- Front Pancake Rises 4 × 10
- Lifting dumbbells in front of you on an inclined bench 4 × 10
- Divorces in the simulator on the rear delta 4 × 10
- Dumbbell stitches on an inclined bench 4 × 12
- Tilting on a reclining bench 4x to failure
- 4x leg up
- Side bends with 4x dumbbell to failure
- Lateral twists 4x to failure
Thursday: Rest
Friday: Triceps / Biceps
- 4 × 8 narrow grip bench press
- 4 × 8 block press
- French bench press 4 × 10
- Extension of arms on a 4 × 12 block
- 4 × 8 standing flexion
- 4 × 8 wide grip bar bending
- Hammers 4 × 8 (alternately)
- Concentrated biceps lift 4 × 12
- Flexion of the hands (on the forearm) 4x to failure
- Extending brushes 4x to failure
Saturday: Feet / abs
- Squat 4 × 12
- Squat (on the bench) 4 × 12
- Bulgarian squat 4 × 12
- Leg extension sitting 4 × 16
- Deadlift 4 × 12
- Leg curl 4 × 16
- Calf Raises Standing 4 × 20
- Caviar sitting 4 × 20
- Leg press for calves in the simulator 4 × 20
- Torso raises on an inclined bench 4x to failure
- Lateral twists 4x to failure
- T-bar twist 4x to failure
Sunday: Rest
Basic food:
- Oatmeal and 6 egg whites
- Protein, Rice and Chicken Fillet
- Protein and Almonds
- Rice and Chicken Fillet
- Tuna and salad
- Protein shake
Lazar Angelov’s program is good, but don’t be naive, you won’t get such a dry mass without steroids.
