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"The main purposes for these exercises were to figure out an easier way to do an exercise
complex which would change the monotony of a workout and at the same time have a greater
influence on the neuromuscular and osteo-muscular system. The two exercises I am referring
to are called Complex 1 and Complex 2 with barbells or dumbbells.

These exercises can be used as a general warm-up in the first part of a workout using lighter
weight and only two-three sets, or as a complete part of a workout with a specific purpose.
What is interesting is that both complexes have the same exercises in their circuit, the only
difference being the number of repetitions of each and the number of exercise cycles.

My determination for doing this experiment with these two complex exercises it was to try and
give more variation to a workout; to try and change the same day-to-day workout routines; to
shock an athletes musculature after a hard computational season and to stimulate the muscular
growth or endurance in the preparatory period; to try and build up a specific endurance and
cardiovascular capacity, a specific muscle tone, a good muscular coordination, and a perfectly
balanced, well-developed, harmonious musculature. Being an athlete I learned that the coaches
do not give much time and attention for rebuilding an athlete muscular-tendonal system. Also I
learned that after each computational season I had a greater improvement if I introduced in my
workout some unusual, non-specific exercises which were stimulating my whole physiological
system. My personal belief and the other sports conditioning coaches, who tried with their
athletes my Complex 1 and 2 exercises, is that they can influence considerably any athletes
improvement.

The upright rows should be performed with knees slightly flexed, especially with beginners and
children. If necessary, bending the knees will allow the legs to assist an athlete when raising
the bar or dumbbell to the chin.

For sport of weightlifting, all exercises are done on flat foot, but for other sports the athletes
should raise up on his/her toes on last phase of high pull snatch, and of the squat push press.

Complex 1 & 3 is designed for muscular hypertrophy, basic strength improvement. Complex 2&
4 is designed for endurance sports, with a remarkable cardiovascular benefit. Both Complex
exercises are improving an athlete will power, determination, but Complex 2 & 4 is which from
psychological point of view develops the most a fighting spirit, the never give up notion
(conception). Barbell and Dumbbell Complex 3 and Complex 4 I developed in 1995 for persons
who are working out at home in a basement and the ceiling is low. Also persons with back
injuries feel more comfortable with Complex 3 and 4.


Special Instruction to the program: J avoreks Barbell and Dumbbell Complex Exercises. Take the
intensity always from the most difficult exercise of a respective complex, avoiding the chance of
choosing too heavy weights and not being able of performing correctly.


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J avoreks Barbell Complex I


Barbell Upright Row X 6

Barbell High Pull Snatch X 6

Barbell behind the Head Squat Push Press X 6

Barbell behind the Head Good Morning X 6

Barbell Bent over Row X 6

Perform In A Non-Stop, Continuous Order As Listed Above. If Low Ceiling, Certain Exercises
Perform Seated.

- 5 Exercises X 6 Repetitions = 30 Repetitions/Set.


J avoreks Barbell Complex II

Barbell Upright Row X 3

Barbell High Pull Snatch X 3

Barbell behind the Head Squat Push Press X 3

Barbell behind the Head Good Morning X 3

Barbell Bent over Row X 3

Perform In A Non-Stop, Continuous Order As Listed Above. Go Through The Exercises Twice
For Beginner, Three Times For More Advanced Athletes. For Different Sport the Number of
Repetitions for Each Exercise and the Number of Cycles (The Nine Exercises in a Non-Stop,
Continuous Order Is Equal with One Cycle) Could Vary,


J avoreks Barbell Complex III

Barbell Regular (Supinated) Curls X 6

Barbell Upright Row X 6

Barbell High Pull Snatch From Hip X 6

Barbell behind the Head Press X 6

Barbell Bent over Row X 8

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Barbell behind the Head Squat Push Press or X 6

Barbell behind the Head Seated Press X 6

Barbell behind the Head Good Morning X 10

Barbell behind the Head Quarter Squat X 10

Barbell In Front Of Thighs Special Good Morning X 10

Five Exercises X 6 Reps = 30 Reps/Set + 1 Exercise of 8 Reps +
3 Exercises of 10 Reps = 68 Reps.


J avoreks Barbell Complex IV

Barbell Regular (Supinated) Curls X 3

Barbell Upright Row X 3

Barbell High Pull Snatch From Hip X 3

Barbell behind the Head Press X 3

Barbell Bent over Row X 3

Barbell behind the Head Squat Push Press or X 3

Barbell behind the Head Seated Press X 3

Barbell behind the Head Good Morning X 5

Barbell behind the Head Quarter Squat X 5

Barbell In Front Of Thighs Special Good Morning X 5


Perform In A Non-Stop, Continuous Order As Listed Above. Go Through The Exercises Twice
For Beginner, Three Times For More Advanced Athletes. For Different Sport the Number of
Repetitions for Each Exercise and the Number of Cycles (The Nine Exercises in a Non-Stop,
Continuous Order Is Equal with One Cycle) Could Vary,


J avoreks Dumbbell Complex I

Dumbbell Upright Row X 6

Dumbbell High Pull Snatch X 6

Dumbbell Squat Push Press X 6
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Dumbbell Bent over Row X 6

Dumbbell High Pull Snatch X 6


Perform In A Non-Stop, Continuous Order As Listed Above. If Low Ceiling, Certain Exercises
Perform Seated.

Five Exercise X 6 Reps = 30 Reps/Set


J avoreks Dumbbell Complex II

Dumbbell Upright Row X 3

Dumbbell High Pull Snatch X 3

Dumbbell Squat Push Press X 3

Dumbbell Bent over Row X 3

Dumbbell High Pull Snatch X 3


J avoreks Dumbbell Complex III

Dumbbell Regular (Supinated) Curls X 6

Dumbbell Upright Row X 6

Dumbbell High Pull Snatch Regular or From Hip X 6

Dumbbell Parallel Press X 6

Dumbbell Alternating Leg Lunges X 6

Dumbbell Bent over Row X 6

Dumbbell Squat Push Press X 6

Dumbbell Bent over Kick Back X 6

Dumbbell Squat Upright Row X 6

Dumbbell In Front Of Thighs Special Good Morning X 10



Perform In A Non-Stop, Continuous Order As Listed Above. If Low Ceiling, Certain Exercises
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Perform Seated.

Nine exercises X 6 Reps = 54 Reps/Set. + 1 Exercise X 10 Reps Total 68 Reps per set.


J avoreks Dumbbell Complex IV

Dumbbell Regular (Supinated) Curls X 3

Dumbbell Upright Row X 3

Dumbbell High Pull Snatch Regular or From Hip X 3

Dumbbell Parallel Press X 3

Dumbbell Alternating Leg Lunges X 3

Dumbbell Bent over Row X 3

Dumbbell Squat Push Press X 3

Dumbbell Bent over Kick Back X 3

Dumbbell Squat Upright Row X 3

Dumbbell In Front Of Thighs Special Good Morning X 3



Perform In A Non-Stop, Continuous Order As Listed Above. Go Through The Exercises Twice
For Beginner, Three Times For More Advanced Athletes. For Different Sport The Number Of
Repetitions For Each Exercise And The Number Of Cycles (The Nine Exercises In A Non-Stop,
Continuous Order Is Equal With One Cycle) Could Vary.


J avorek's Dumbbell Complex 5

Dumbbell Squat under Upright Row x 6

Dumbbell High Pull Snatch From Hip x 6

Dumbbell Supinated Curls x 6

Dumbbell Alternate Leg Step Ups on Box x 8+8

Dumbbell Parallel Squat Push Press x 6

Dumbbell Parallel Bent over Row x 6

Dumbbell In Front of Thighs Special Good Morning x 6
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Dumbbell Incline Bench Press x 6

Dumbbell Squat Upright Row x 6

Dumbbell Squat J ump x 6



Perform In A Non-Stop, Continuous Order As Listed Above. If Low Ceiling, Certain Exercises
Perform Seated.


J avorek's Dumbbell Complex 6


Dumbbell Squat under Upright Row x 3

Dumbbell High Pull Snatch From Hip x 3

Dumbbell Supinated Curls x 3

Dumbbell Alternate Leg Step Ups on Box x 3+3

Dumbbell Parallel Squat Push Press x 3

Dumbbell Parallel Bent over Row x 3

Dumbbell In Front of Thighs Special Good Morning x 3

Dumbbell Incline Bench Press x 3

Dumbbell Squat Upright Row x 3

Dumbbell Squat J ump x 3



Perform In A Non-Stop, Continuous Order As Listed Above. Go Through The Exercises Twice
For Beginner, Three Times For More Advanced Athletes. For Different Sport The Number Of
Repetitions For Each Exercise And The Number Of Cycles (The Nine Exercises In A Non-Stop,
Continuous Order Is Equal With One Cycle) Could Vary.


J avorek's Dumbbell Shoulder Recondition Complex 7

Dumbbell Hands Bent To Chest Inward-Outward Circle x 6+6

Dumbbell In Front Of Chest Inward-Outward Rotation x 6+6

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Dumbbell from Hip High Pull Snatch x 6

Dumbbell Lateral Pronated Arm Raise x 6

Dumbbell Bent over Fly x 6

Dumbbell Bent over "Kick Back" Triceps Curls x 6

Dumbbell Breast Stroke Imitation x 6

Dumbbell Bent over Parallel Straight Arm Forward-Backward Raise x 8

Dumbbell Frontal Pronated Arm Raise x 6

Dumbbell J avorek's Shoulder Routine x 6+six


Perform In A Non-Stop, Continuous Order As Listed Above. If Low Ceiling, Certain Exercises
Perform Seated.


J avorek's Dumbbell Shoulder Recondition Complex 8

Dumbbell From Hip High Pull Snatch x 3

Dumbbell Lateral Pronated Arm Raise x 3

Dumbbell Bent Over Fly x 3

Dumbbell Bent Over "Kick Back" Triceps Curls x 3

Dumbbell Breast Stroke Imitation x 3

Dumbbell Bent Over Parallel Straight Arm Forward-Backward Raise x 3

Dumbbell Frontal Pronated Arm Raise x 3

Dumbbell J avorek's Shoulder Routine x 3+3



Perform In A Non-Stop, Continuous Order As Listed Above. Go Through The Exercises Twice
For Beginner, Three Times For More Advanced Athletes. For Different Sport The Number Of
Repetitions For Each Exercise And The Number Of Cycles (The Nine Exercises In A Non-Stop,
Continuous Order Is Equal With One Cycle) Could Vary, Determined By The Coach Or Personal
Trainer. For A Remarkable Cardiovascular Stimulation Of This Exercise, The Number Of
Repetition For Each Exercise Could Be Gradually Increased. For Example : First J ust The Third
Cycle From Three To Four Reps, Then The Third And Second Cycles From Three To Four Reps,
And Finally All Three Cycles Repetitions To Be Increased Up To Four. But Every Coach Could
Find Out Which Is The Best Combination For Every Individual Athlete At A Given Time. But
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Never Hurry In Increasing The Number Of Repetitions, And Always Keep In Mind The Perfect
Execution. If Low Ceiling, Certain Exercises Perform Seated.
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