Lazar Angelov

 التمرين بتاعه يا رجاله

Monday: Chest

• Flat Bench 4×8
• Incline Bench 4×8
• Decline Bench 4×8
• Pullover 4×12
• Hammer Press 3×12
• Dips 3×12

Tuesday: Back/Traps

• Bent Over Row 4×8
• Deadlift 4×8
• Pulldowns 4×12
• Pull Ups 4×12
• Cable Row 4×12
• Shrugs 6×10

Wednesday: Delts/Abs

• Military Press Behind The Neck 3×8
• Machine Press 4×8
• Lateral Raises 4 x 10
• Weight Plate Front Raises 4×10
• Front Raise 4×10
• Reverse Pec Deck 4×10
• Reverse Fly’s (on incline bench) 4×12
• Weighted Sit Up 4x failure
• Hanging Leg Raise- 4x failure
• Side Bends 4x failure
• Side Crunches 4x failure

Thursday: Rest

• Recovery

Friday: Triceps/Biceps

• Close Grip Bench Press 4×8
• Pushdown 4×8
• EZ Bar Skullcrusher 4×10
• Cable Kickback 4×12
• EZ Bar Curl 4×8
• Wide Grip Curl 4×8
• Hammer Curl 4×8(each hand)
• Concentration Curl 4×12

Saturday: Legs/Abs

• Squats 4×12
• Squat (to bench) 4×12
• Bulgarian Squat 4×12
• Quad Extensions 4×16
• Stiff Leg Deadlift 4×12
• Leg Curls 4×16
• Glute Kickbacks 4×20
• Calf Machine Raises 4×20
• Seated Calf Raises 4×20
• Leg Press Calf Raises 4×20
• Weighted Sit up 4x failure
• Air bike 4x failure
• Side Bends 4x failure
• Barbell Twists 4x failure

Sunday: Rest

• Recovery

و عندكم مترجم الجوجل عيشوا حياتكم