Here is Lazar's wokout: Day One: Chest and Abs Flat Bench: 4 sets of 8 reps Incline Bench: 4 sets of 8 reps Decline Bench: 4 sets of 8 reps Pullover: 4 sets of 8 reps reps Hammer Press: 3 sets of 8 reps Dips: 3 sets until failure Weighted Sit-Ups: 4 sets until failure Hanging Leg Raises: 4 sets until failure Side Bends: 4 sets until failure Day Two: Back and Traps Bent-Over Row: 4 sets of 8 reps Deadlift: 4 sets of 8 reps Pulldowns: 4 sets of 8 reps Pull-Ups: 4 sets of 8 reps Cable Row: 4 sets of 8 reps Shrugs: 6 sets of 10 reps Day Three: Delts, Forearms, and Abs Military Press, behind the neck: 3 sets of 8 reps Machine Press: 4 sets of 8 reps Lateral Raises: 4 sets of 8 reps Weight Plate Front Raises: 4 sets of 10 reps Dumbbell Front Raises: 4 sets of 8 reps Reverse Pec Deck: 4 sets of 10 reps Reverse Flyes: (on incline bench) 4 sets of 8 reps Weighted Sit-Ups: 4 sets until failure Hanging Leg Raises: 4 sets until failure Side Bends: 4 sets until failure Side Crunches: 4 sets until failure Wrist Curl Behind Back: 4 sets until failure Reverse Wrist Curl Over Bench: 4 sets until failure Day Four: Triceps and Biceps Close Grip Bench Press: 4 sets of 8 reps Pushdowns: 4 sets of 8 reps EZ Bar Skull Crushers: 4 sets of 10 reps Cable Kickbacks: 4 sets of 8 reps EZ Bar Curls: 4 sets of 8 reps Wide Grip Curls: 4 sets of 8 Hammer Curls: 4 sets of 8 reps (with each hand) Concentration Curls: 4 sets of 8 reps Day Five: Legs and Abs Squats: 4 sets of 12 reps Squat (to bench): 4 sets of 12 reps Bulgarian Squat: 4 sets of 12 reps Quad Extensions: 4 sets of 16 reps Stiff Leg Deadlift: 4 sets of 12 reps Leg Curls: 4 sets of 16 reps Glute Kickbacks: 4 sets of 20 reps Calf Machine Raises: 4 sets of 20 reps Seated Calf Raises: 4 sets of 20 reps Leg Press Calf Raises: 4 sets of 20 reps Weighted Sit-up: 4 sets until failure Air Bike: 4 sets until failure Side Bends: 4 sets until failure Barbell Twists: 4 sets until failure
