Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Age: 28
Height: 5’11” – 180 cm
Weight: 198lbs. – 90kg
Height: 5’11” – 180 cm
Weight: 198lbs. – 90kg
Lazar Angelov Workout routine.born in sufia, Bulgaria Lazar angelov is a former professional basketball player turned into a fitness model and fitness guru.
While playing basketball angelov had two basketball workouts a day , but he lacked any education on how to properly structure his diet.After he stopped playing professional basketball he spent a year in the army. he got out of shape and it was very hard for him to decide in which direction he should go with his life.
After the military , angelov dedicated his professional life to becoming a trainer.
Today,Lazar is both a successful fitness model and personel trainer and who is motivated by his fans. Once angelov was able successfully transform his lifestyle he recognized that he could assist others in doing the same thing now, Angelov works with hundreds of clients to help assist them in achieving their weight loss and fitness goals.
While playing basketball angelov had two basketball workouts a day , but he lacked any education on how to properly structure his diet.After he stopped playing professional basketball he spent a year in the army. he got out of shape and it was very hard for him to decide in which direction he should go with his life.
After the military , angelov dedicated his professional life to becoming a trainer.
Today,Lazar is both a successful fitness model and personel trainer and who is motivated by his fans. Once angelov was able successfully transform his lifestyle he recognized that he could assist others in doing the same thing now, Angelov works with hundreds of clients to help assist them in achieving their weight loss and fitness goals.
1st Day: Chest/Abs
Flat Bench: 4 Sets × 8 Reps
Incline Bench: 4 Sets × 8
Decline Bench: 4 Sets × 8
Pullovers: 4 Sets × 12
Hammer Press: 3 Sets × 12
Dips: 3 Sets × 12
Weighted Sit Ups: 4 Sets x failure
Hanging Leg Raises: – 4 Sets x failure
Side Bends: 4 Sets x failure
Side Crunches: 4 Sets x failure
Incline Bench: 4 Sets × 8
Decline Bench: 4 Sets × 8
Pullovers: 4 Sets × 12
Hammer Press: 3 Sets × 12
Dips: 3 Sets × 12
Weighted Sit Ups: 4 Sets x failure
Hanging Leg Raises: – 4 Sets x failure
Side Bends: 4 Sets x failure
Side Crunches: 4 Sets x failure
2nd Day: Back/Traps/Forearms
Bent Over Row: 4 Sets × 8 Reps
Deadlift: 4 Sets × 8
Pulldowns: 4 Sets × 12
Pull Ups: 4 Sets × 12
Cable Row: 4 Sets × 12
Shrugs: 6 Sets × 10
Standing wrist curl behind back: 4 Sets x failure
Reverse barbell wrist curl over bench: 4 Sets x failure
Deadlift: 4 Sets × 8
Pulldowns: 4 Sets × 12
Pull Ups: 4 Sets × 12
Cable Row: 4 Sets × 12
Shrugs: 6 Sets × 10
Standing wrist curl behind back: 4 Sets x failure
Reverse barbell wrist curl over bench: 4 Sets x failure
3rd Day: Delts/Abs
Military Press Behind The Neck: 3 Sets × 8 Reps
Machine Press: 4 Sets × 8
Lateral Raises: 4 Sets x 10
Weight Plate Front Raises: 4 Sets ×10
Front Raise: 4 Sets × 10
Reverse Pec Deck: 4 Sets × 10
Reverse Fly’s (on incline bench): 4 Sets × 12
Weighted Sit Ups: 4 Sets x failure
Hanging Leg Raise: 4 Sets x failure
Side Bends: 4 Sets x failure
Side Crunches: 4 Sets x failure
Machine Press: 4 Sets × 8
Lateral Raises: 4 Sets x 10
Weight Plate Front Raises: 4 Sets ×10
Front Raise: 4 Sets × 10
Reverse Pec Deck: 4 Sets × 10
Reverse Fly’s (on incline bench): 4 Sets × 12
Weighted Sit Ups: 4 Sets x failure
Hanging Leg Raise: 4 Sets x failure
Side Bends: 4 Sets x failure
Side Crunches: 4 Sets x failure
4th Day: Triceps/Biceps/Forearms
Close Grip Bench Press: 4 Sets × 8 Reps
Tricep Pushdowns: 4 Sets × 8
EZ Bar Skullcrusher: 4 Sets × 10
Cable Kickback: 4 Sets × 12
EZ Bar Curl: 4 Sets × 8
Wide Grip Curl: 4 Sets × 8
Hammer Curl: 4 Sets × 8 Reps (each hand)
Concentration Curl: 4 Sets × 12
Standing wrist curl behind back: 4 Sets x failure
Reverse barbell wrist curl over bench: 4 Sets x failure
Tricep Pushdowns: 4 Sets × 8
EZ Bar Skullcrusher: 4 Sets × 10
Cable Kickback: 4 Sets × 12
EZ Bar Curl: 4 Sets × 8
Wide Grip Curl: 4 Sets × 8
Hammer Curl: 4 Sets × 8 Reps (each hand)
Concentration Curl: 4 Sets × 12
Standing wrist curl behind back: 4 Sets x failure
Reverse barbell wrist curl over bench: 4 Sets x failure
5th Day: Legs/Abs
Squats: 4 Sets × 12 Reps
Squat (to bench): 4 Sets × 12
Bulgarian Squat: 4 Sets × 12
Quad Extensions: 4 Sets × 16
Stiff Leg Deadlift: 4 Sets × 12
Leg Curls: 4 Sets × 16
Glute Kickbacks: 4 Sets × 20
Calf Machine Raises: 4 Sets × 20
Seated Calf Raises: 4 Sets × 20
Leg Press Calf Raises: 4 Sets × 20
Weighted Sit ups: 4 Sets x failure
Air bike: 4 Sets x failure
Side Bends: 4 Sets x failure
Barbell Twists: 4 Sets x failure
Squat (to bench): 4 Sets × 12
Bulgarian Squat: 4 Sets × 12
Quad Extensions: 4 Sets × 16
Stiff Leg Deadlift: 4 Sets × 12
Leg Curls: 4 Sets × 16
Glute Kickbacks: 4 Sets × 20
Calf Machine Raises: 4 Sets × 20
Seated Calf Raises: 4 Sets × 20
Leg Press Calf Raises: 4 Sets × 20
Weighted Sit ups: 4 Sets x failure
Air bike: 4 Sets x failure
Side Bends: 4 Sets x failure
Barbell Twists: 4 Sets x failure
Think building big arms is all about choosing the right exercises? Think again. Here are 6 keys to adding an extra inch to your biceps.
1) LESS VOLUME!
Small muscles require less volume, and recover faster.
Basic logic says, a smaller muscle has less overall total
volume of muscle fibers. It takes LESS overall stimulus
to fatigue these muscles and less overall training volume
to exhaust glycogen stores (stored muscle energy).
Basic logic says, a smaller muscle has less overall total
volume of muscle fibers. It takes LESS overall stimulus
to fatigue these muscles and less overall training volume
to exhaust glycogen stores (stored muscle energy).
2) Use correct technique
Lift and lower the weight slowly in a controlled, focused manner. If the weights you’re using are too heavy, you’re only training your ego. This will never build big arms. To develop your arms fully, start every repetition with your arms fully extended. This makes the exercise harder, and targets all the fibres in the muscle. If you’re using too much weight (like most people do) you’ll end up doing partial repetitions, and swinging your body all over the place but most importantly of all you’ll put yourself in real danger of getting injured. Reduce your weights and do the exercise properly.
3) Bump up the intensity
Reaching the point of muscle failure is critical in the growth equation as opposed to simply ending the set when discomfort sets in. While you don’t want to take every set past muscle failure, strategically taking 1–2 sets of every exercise beyond failure can speed growth if you can withstand the intense pain that comes with this type of training. With each of the biceps exercises listed we recommend a strategy for working past failure, although there are certainly plenty of others to choose from that range from forced reps to negatives, drop sets and partials.
4) ARMS RECEIVE A LOT OF STIMULUS ON A REGULAR BASIS
Arms receive a lot of stimulus on a regular basis.
For most people, this tends to occur in the middle
of the range of motion where the muscles are strongest.
In order to get the arms to grow and respond, it is
necessary to subject them to a different type of stimulus.
One of the best ways to improve arm development is to
subject them to more tension and continuous tension at
the extremes of the range of motion (a.k.a, when a muscle
is fully lengthened or fully shortened — where muscles
are weakest). This will allow for greater time under tension
as well as targeting different points of the strength curve
to force the nervous system to adapt and stimulate new
muscle growth.
For most people, this tends to occur in the middle
of the range of motion where the muscles are strongest.
In order to get the arms to grow and respond, it is
necessary to subject them to a different type of stimulus.
One of the best ways to improve arm development is to
subject them to more tension and continuous tension at
the extremes of the range of motion (a.k.a, when a muscle
is fully lengthened or fully shortened — where muscles
are weakest). This will allow for greater time under tension
as well as targeting different points of the strength curve
to force the nervous system to adapt and stimulate new
muscle growth.
5)Train the arms a maximum of twice per week
The muscles in your arms are more prone to overtraining than other muscles of the body, mainly because they’re worked hard during pulling and pushing movements, such as the bench press and lat pulldown. But so many guys think that training their arms 3-4 times a week is the best way to get them to grow. Do this, and you’re setting yourself up for major disappointment! Stick to 1-2 arm workouts per week. This gives your arms the recovery time they need to grow bigger and stronger.
6) Get out of your comfort zone
While a workout may at first seem like it really works, after a while your body grows accustomed to it and any changes in muscle strength and growth begin to slow down. Rather than doing the same workout again, it’s time to introduce some changes into your routine. Here, we recommend several alternatives to each move to reduce your chance of hitting a training plateau and ensuring those gains continue.
#1 Barbell Bench Press
Position yourself on the bench with your feet firmly on the ground and your back flat. (The bar should be directly over your eyes, and your head, shoulders, and buttocks should be on the bench.)
Grasp the barbell with palms forward and thumbs wrapped around the bar. Move the bar into starting position, with help from a spotter if needed. Position the bar over your chin or upper chest, keeping your elbows and wrists straight.
Inhale, and lower the bar slowly until it just touches your chest below your armpits. As you lower, flare your elbows out slightly to build pectoral strength. Next, exhale and press the bar up, keeping your wrists straight and your back flat.
This is very similar to the bent arm barbell pullovers, except that you will be using a dumbbell instead of a barbell. Lie flat on your back on a flat bench. Begin by holding the dumbbell above your chest with your elbows slightly bent. Slowly lower the dumbbell back so as to stretch your arms (and the dumbbell) back behind your head as far as you can reach. Your arms and the dumbbell will actually go behind/above your head and will drop down below the bench- this will really give you a great stretch! Return the dumbbell to the start position slowly, focusing on keeping your elbows locked in the slightly bent position.
Begin with the hands about shoulder width apart with your fingers pointing forwards or slightly inward. Keep your entire body strait and stiff by bracing your abs and tightening your quads. It’s also helpful to tighten the gluteus muscles in your butt to add more core stability. Lower yourself down to the floor by bending at the elbow joint while keeping your whole body tense and stiff. Pause when you’re an inch or two from the floor or when you’re touching the floor but not resting on it. Press yourself back up by straitening your arms until they are strait but not locked out
You need a high pulley machine for this exercise. You can do this exercise either with your feet planted hip-width apart, or with one in front of the other as if you are walking. Be sure that your hands are below your shoulders and your elbows are crooked a bit.
Make your movements slow and controlled—no jerking—as you bring your hands together and extend your arms. For a wider arc and more resistance, move your arms down first and then in toward each other to cross one hand over the other. (Avoid overextending the cross.)
Bring your arms slowly back to the starting position with control.
Lie flat on your back on a free standing flat bench. Have your spotter hand you each dumbbell and slowly press them upward and together. When you press them upward, you want to do so in an explosive fashion. Conversely, be sure that when you lower the dumbbells you do so in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise
With all the training tools at your disposal, none are as easy to use or as convenient as dumbbells. You can assemble a home gym set-up with just a couple of adjustable dumbbells and an adjustable bench, and get a perfectly good workout without fighting the crowds at the gym — or plunking down several hundred dollars for a membership. Dumbbells have some unique traits that other kinds of weight-training equipment don’t offer, so compiling an all-dumbbell workout is not only a great challenge for beginning lifters but also a solid go-to change of pace for more advanced trainees.
This month we show you how to do a complete upper-body workout with nothing more than a pair of dumbbells and an adjustable bench. When choosing exercises for larger muscle groups such as chest, back and shoulders, it’s important to select multijoint or compound moves. These engage more than a single pair of joints and thus recruit more muscle tissue. You can also move more weight than with single-joint movements, which is necessary if your goal is to build big muscles.
Military Press.
Sitting on a chair or exercise bench, with your feet firmly on the floor, grasp a pair of dumbbells with your palms facing in. Slowly raise the weights to shoulder height, rotating your palms forward as you go up. This is your starting position. Now press the weights straight above your head, stopping before you lock your elbows. At the top of the movement, the weights should be shoulder-width apart. Lower the weights to shoulder height. Do 8 to 12 repetitions.
Hammer Curl
Here is another bicep strengthening exercise to include in your upper body dumbbell workout.
Because you are holding the dumbbells a different way, it will work different parts of your biceps.
*Grab one dumbbell in each hand along the sides of your body, palms facing your body.
*Raise both dumbbells by curling your elbows and lower them down after a short pause.
*Keep your upper arms still throughout.
Because you are holding the dumbbells a different way, it will work different parts of your biceps.
*Grab one dumbbell in each hand along the sides of your body, palms facing your body.
*Raise both dumbbells by curling your elbows and lower them down after a short pause.
*Keep your upper arms still throughout.
Dumbbell Shrug
The range of motion here is only a few inches. The up-and-down movement should be fluid and controlled, not explosive. Because you’re using dumbbells, the neutral (palms-in) grip helps keep your arms and shoulders in the most comfortable and safest position possible.
*Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.
*Raise the dumbbells straight up by raising your shoulders and lower them back after a short pause.
*Keep your arms extended throughout.
*Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.
*Raise the dumbbells straight up by raising your shoulders and lower them back after a short pause.
*Keep your arms extended throughout.
Tricep Curl
Here is another exercise to add to your upper body dumbbell workout that strengthens the tricep muscle.
This exercise will work your triceps slightly different than the above exercise. I would recommend you don’t do both tricep moves back to back. Instead, put another move inbetween to give your triceps a bit of rest first.
*put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.
*Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.
*Keep your upper arm still throughout.
This exercise will work your triceps slightly different than the above exercise. I would recommend you don’t do both tricep moves back to back. Instead, put another move inbetween to give your triceps a bit of rest first.
*put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.
*Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.
*Keep your upper arm still throughout.
Dumbbell Wrist Curl
The wrist curl goes last, and that’s no accident. If you hit your forearms too early in your workout, they’ll fatigue and prevent you from maintaining a good grip when training larger muscles like the back and biceps. This puts those bodyparts at a disadvantage because they rely on the forearms to be fresh.
Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing up.
Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.
Keep your arms still throughout.
Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing up.
Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.
Keep your arms still throughout.
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