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Old 06-17-2011, 10:14 AM   #2
Carl1174
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Just found some more good stuff on complexes..

from http://istvanjavorek.com/page2.html

As a general recommendation for both, Barbell and Dumbbell Complex exercises is to do without a break in the motions. For example after the Upright Row is done, do not stop at the hip level but continue with the bend over phase of High Pull Snatch; or after the last High Pull Snatch, to stop with the barbell or dumbbells over head and get into the next exercise which is 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 cardio-vascular 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 Complex # 3, # 4, # 5, and Dumbbell Complex # 3, and Complex # 4, I developed in 1995. For very tall athletes and the ceiling is low or for persons who are working out at home in a basement, I added an extra choice of seated variations of certain exercises in order to be able of performing the Complex exercises properly. Also persons with back injuries feel more comfortable with Complex # 3, and # 4, Barbell Complex # 5. I developed for specific endurance sports like cycling, cross country, wrestling, etc.

Javorek's Barbell Complex # 1

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:
- 5 exercises x 6 repetitions = 30 repetitions/set. The number of repetitions can be changed in order to satisfy different goals. Long distance runners, skiers, bikers, wrestlers could gradually increase the number of repetitions and the weight, to achieve a higher quality specific endurance and power in domain of endurance. On the beginning should be practiced just partial or the integral Complex I, but with less repetitions. Is up to the coach's decision to practice the full exercise and to increase the weight also. If low ceiling, certain exercises perform seated.

Javorek's Barbell Complex # 2

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


These five exercises executed in a non-stop, continuous order by three repetitions constitutes a Cycle. Perform in a non-stop, continuous order as listed above. Go through the exercises once for beginners, then gradually increase the number of cycles to two, to three, and for different endurance sports could be the coach decision to increase to four cycles in one set. Also for a prominent cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be increased gradually. For example: first just for the third cycle, then for third, and second, and finally for all three cycles in one set. Never hurry in increasing the number of repetitions. Always to keep in mind the perfect technique of execution, wide and full range of motion. If low ceiling, certain exercises perform seated.

Javorek's Barbell Complex # 3

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
Barbell Behind The Head Squat Push Press x 6 or
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


Perform in a non-stop, continuous order as listed above. If low ceiling, certain exercises perform seated.
Five exercises x 6 reps = 30 reps/set + 1 exercise of 8 reps +
3 exercises of 10 reps = 68 reps.

Javorek's Barbell Complex # 4

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 x 3 or
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 9 exercises in a non-stop, continuous order is equal with one cycle) could vary, determined by the coach or personal trainer. For a remarkable cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased. For example: first just 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 never hurry in increasing the number of repetitions, and always keep in mind the perfect execution. If low ceiling, certain exercises perform seated.

Javorek's Barbell Complex # 5

Barbell Upright Row Medium Grip x 6
Barbell High Pull Snatch Medium Grip x 4
Barbell Back Squat Push Press x 4
Barbell Alternate Leg Step Up On Box x 8+8
Barbell Upright Row Medium Grip x 6
Barbell Bent Over Row Medium Grip x 8
Barbell High Pull Snatch Medium Grip x 4
Barbell Behind The Head Quarter Squat x 10
Barbell Good Morning x 16
Barbell Back Squat Jump x 6


Perform in a non-stop, continuous order as listed above:
10 exercises with a total of 80 repetitions/set. The number of repetitions can be changed in order to satisfy different goals. Long distance runners, skiers, bikers, wrestlers could gradually increase the number of repetitions and the weight, to achieve a higher quality specific endurance and power in domain of endurance. On the beginning should be practiced just partial or the integral Complex V, but with less repetitions. Is up to the coach's decision to practice the full exercise and to increase the weight also. If low ceiling, certain exercises perform seated.

Javorek's Barbell Complex # 6
Barbell Upright Row Medium Grip x 3
Barbell High Pull Snatch Medium Grip x 2
Barbell Back Squat Push Press x 3
Barbell Alternate Leg Step Up On Box x 3+3
Barbell Upright Row Medium Grip x 3
Barbell Bent Over Row Medium Grip x 3
Barbell High Pull Snatch Medium Grip x 2
Barbell Behind The Head Quarter Squat x 4
Barbell Good Morning x 4
Barbell Back Squat Jump x 2


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 10 exercises in a non-stop, continuous order is equal with one cycle) could vary, determined by the coach or personal trainer. For a remarkable cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased. For example: first just 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 never hurry in increasing the number of repetitions, and always keep in mind the perfect execution. If low ceiling, certain exercises perform seated

Javorek's Dumbbell Complex # 1

Dumbbell Upright Row x 6
Dumbbell High Pull Snatch x 6
Dumbbell Squat Push Press x 6
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

Javorek's Dumbbell Complex # 2

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


Perform in a non-stop, continuous order as listed above. Go through the exercises (a cycle) once for beginners, then gradually increase the number of cycles to two, to three, or as much the sports conditioning coach or other specialist considers necessary and adequate. Also for a remarkable cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased. For example: first just 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 never hurry in increasing the number of repetitions, and always keep in mind the perfect execution. If low ceiling, certain exercises perform seated.


Javorek's Dumbbell Complex # 3 Exe

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 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 perform seated.
Eight exercises x 6 reps = 48 reps/set. + 1 exercise x 10 reps Total 58 reps/set

Javorek's Dumbbell Complex # 4

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 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, determined by the coach or personal trainer. For a remarkable cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased. For example: first just 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 never hurry in increasing the number of repetitions, and always keep in mind the perfect execution. If low ceiling, certain exercises perform seated

Javorek'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
Dumbbell Incline Bench Press x 6
Dumbbell Squat Upright Row x 6
Dumbbell Squat Jump x 6


Perform in a non-stop, continuous order as listed above. If low ceiling, certain exercises perform seated.
Nine exercises x 6 reps = 54 reps/set. + 1 exercise x 16 reps Total 70 reps/set

Javorek'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 Jump 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, determined by the coach or personal trainer. For a remarkable cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased. For example: first just 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 never hurry in increasing the number of repetitions, and always keep in mind the perfect execution. If low ceiling, certain exercises perform seated

Javorek'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
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 Javorek's Shoulder Routine x 6+6


Perform in a non-stop, continuous order as listed above. If low ceiling, certain exercises perform seated.
Six exercises x 6 reps = 36 reps/set. + 3 exercises x 12 reps (6+6)= 36 reps/set. Total 72 reps/set

Dumbbell Hands Bent To Chest Inward-Outward Circle x 3+3
Dumbbell In Front Of Chest Inward-Outward Rotation x 3+3


Javorek'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 Javorek'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 cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased. For example: first just 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 never hurry in increasing the number of repetitions, and always keep in mind the perfect execution. If low ceiling, certain exercises perform seated


DO NOT FORGET:PERFECT BODY POSTURE; FULL RANGE OF MOTION; PERFECT TECHNIQUE OF EXECUTION; STABLE RHYTHM OF EXECUTION; ALWAYS CHOOSE THE WEIGHT PROPERLY; ACCOMMODATE TO THE MOST DIFFICULT EXERCISE; INCREASE THE WEIGHT FOR EACH SET, BUT MANDATORY FOR THE LAST SET.

Carl.
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