Washboard Abs: Bulgarian Fitness Model Lazar Angelov Workout Routine And Diet

 “To achieve what others won’t, you have to do what others don’t”

 

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

Friday & Sunday: Rest Recovery

 Sample Diet

Meal 1: Oat Flakes and 6 Egg Whites

Meal 2: Whey Protein, Rice and Chicken Fillets

Meal 3: Whey Protein and Almonds

Meal 4: Rice and Chicken Fillets

Meal 5: Tuna Fish and Salad

Meal 6: Protein Shake

Supplementation

Multivitamin in the morning, Whey Protein (after getting up in the morning, before and after training and before going to bed), 5-10 grams of BCAA’s and Glutamine before and after training.