Javorek dumbbell complex

Javorek,s Dumbbell Complex One

Javorek,s Dumbbell Complex One5 Feb. 2020
István JavorekSubscribe 438 721

There is no age limit to

There is no age limit to prove the “wonder” of Javorek’s Dumbbell or Barbell Complex One . What is very important to teach the proper technique of exercises and respect the intensity and adjusting to each age group consequently ???️‍♂️

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Javorek dumbbell Complex One in Group

Javorek dumbbell Complex One in Group10 Feb. 2020
István JavorekSubscribe 438 721

Saturday morning extra set

Saturday morning extra set of Complex One

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Javorek's Dumbbell Chest Complex #1

Javorek's Dumbbell Chest Complex #124 Feb. 2011
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Istvan JavorekSubscribe 438 721

Dumbbell Up Right Row x

Dumbbell Up Right Row x 6

Parallel Bar Push Ups x 6

Dumbbell Seated Overhead Press x 6

Plyo Pushups x 6

Dumbbell Bent Over Row x 6

Dumbbell Incline Bench Press x 6

Dumbbell Straight Knees Raise To Armpit x 6

On High Bar Chin Ups x 6

Dumbbell Decline Bench Press x 6

On Parallel Bar Dips x 6

Dumbbell Lying On Back On Bench Fly x 6

Dumbbell Bench Press x 6

On 18 inches High Boxes Plyo Pushups x 6 + 6

Two different set of Dumbbells:

1 set for all dumbbell exercises except bench fly which will be probably lighter weight

Test the 6 reps maximum of the weakest link of exercises and take the intensity from that weight

Do a set of 50% 55% 60% 65% 70% 75%

Comments (4)
Samurai Frank

Top of the line instruction, Mr. Javorek. I have a question. What is the difference between complex and circuit training? Thank you very much.


What is the point of a chest complex with so many non-chest exercises? For athletes that are using complexes as a weight resistance for of intense cardio workout, this sort of complex isn't so useful. I suppose you intend it for track athletes, and other athletes that do not require a large amount of weight training, right?

Domo Davis

My instructor at jccc

Istvan Javorek

@SamuraiFrank67 Complex is an exercise. You perform a certain number of exercises nonstop in a continuous order. Circuit training is when you perform one set of each exercises from a daily routine (between them could be some complex exercise also) and then start the second circuit and so on. Detailed info in my book: Javorek Complex Conditioning