✅Rutina y Dieta de Lazar Angelov -

Hoy Lazar es uno de los mejores modelos y gurús del fitness del mundo y ofrece sus servicios como entrenador personal a un gran número de clientes. Sigue una rutina de ejercicios muy estricta para mantener su cuerpo. Aquí está la rutina de ejercicios de Lazar Angelov para ti: Todo Prestamos y Finanzas en tiempos de crisis

Lunes: Pectorales y Abdominales

• Press de banca plano (4 series x 8-10 repeticiones)
• Banco inclinado con mancuernas (4 series x 8-10 repeticiones)
• Banco declinado (4 series x 8-10 repeticiones)
• Máquina de Pull Over (4 series x 8-12 repeticiones)
• Hammer Press (4 series x 10-12 repeticiones)
• Fondos para pectorales (3 series x 10-12 repeticiones)
• Abdominales variados (4 series de cada)

Martes: Espalda y Trapecio

• Remo inclinado con barra (4 series x 8-10 repeticiones)
• Peso muerto (4 series x 8-10 repeticiones)
• Pull down (4 series x 10-12 repeticiones)
• Dominadas (4 series x 10-12 repeticiones)
• Remo sentado con polea (4 series x 10-12 repeticiones)
• Flexión de muñeca con barra a la espalda (4 series al fallo)

Miércoles: Hombros, Antebrazos y Abdominales

• Press militar detrás de la espalda (3 series x 6-8 repeticiones)
• Maquina espalda apertura invertida (4 x 6-8 repeticiones)
• Elevación lateral con mancuernas (4 series x 8-10 repeticiones)
• Levantamiento frontal de la placa de pesas (4 series x 8-10 repeticiones)
• Pectorales inversos en máquina (4 series x 8-10 repeticiones)
• Levantamiento de mancuernas boca abajo en un banco inclinado ( 4 series x 10-12 repeticiones)
• Levantamiento de piernas colgantes (4 series)
• Abdominales laterales (4 series)
• Side bends (4 series)

Jueves: Bíceps y Tríceps

• Press de banca con agarre cerrado (4 series x 8-10 repeticiones)
• Flexiones con manos en forma de diamante (4 series x 8-10 repeticiones)
• Rompe cráneos con barra Z (4 series x 10 repeticiones)
• Mancuerna con brazo estirado hacia atrás (4 series x 8 repeticiones)
• Curl con martillo en cada mano (4 series x 8 repeticiones)
• Curl con barra Z (4 series x 8-10 repeticiones)
• Curl con barra de agarre ancho (4 series x 8-10 repeticiones)
• Curl concentrado (4 series x 12 repeticiones)
• Flexión de muñeca con barra a la espalda (4 series)
• Barra apoyada y flexionar muñecas (4 series)

Viernes: Pierna

• Sentadillas (4 series x 12 repeticiones)
• Sentadillas en banco (4 series x 12 repeticiones)
• Extensiones cuádriceps (4 series x 16 repeticiones)
• Sentadilla búlgara (4 series x 10-12 repeticiones)
• Flexiones de piernas (4 series x 12-16 repeticiones)
• Peso muerto con piernas rígidas (4 series x 10-12 repeticiones)
• Levantamiento pantorrillas (4 series x 20 repeticiones)
• Levantamiento pantorrillas sentado (4 series x 20 repeticiones)
• Levantamiento pantorrillas con prensa de piernas (4 series x 120 repeticiones)
• Patadas en polea para glúteos (4 series x 20 repeticiones)
• Abdominales variados
• Bicicleta 20 minutos
• Abdominales laterales
• Giros con barra

Sábado y Domingo: Descanso

Son los días que Lazar deja para recuperar su cuerpo, relajarse y disfrutar del día.

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Dieta de Lazar Angelov

Primera comida: Avena, huevos, crema de cacahuete y uvas

 

Segunda comida: Arroz con pollo y brócoli

Tercera comida: Pasta, atún y aguacate

Cuarta comida: Arroz con pollo

Quinta comida: Salmón y ensalada

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Sexta comida: Queso cottage y broccoli

 

 

Suplmentos

• Proteína de suero
• BCAA
• Glutamina
• N.O. Booster
• Arginina
• Aceite de pescado
• Glucosamina

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