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Muscle guy ripped abs flexing

Muscle guy ripped abs flexing20 May. 2020
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25 years old 3× IFBB Pro

25 years old 3× IFBB Pro Champion Ondrej Kmostak posing/Flexing his shredded body muscles, his height is 180cm and his current weight is 216 lbs.

His Official YouTube channel

https://www.youtube.com/channel/UCl0Xq2trFLqMq4Vm2niv0fg

His Official Instagram

https://instagram.com/ondrej_kmostak?igshid=dvfs982or872

Training

Hard And Heavy Chest Sessions

Ondrej works extremely hard to build the chest he has today. He focuses on dumbbells rather than barbells, as he wants to build as much chest size as he possibly can.

When he completes the dumbbell chest press, he uses 30kg dumbbells and lifts heavy with intensity. He also focuses on the mind-muscle connection – aiming to work his pectorals as much as he possibly can, without working his delts or triceps.

After he has hit his chest with the bench press, he moves on to dumbbell flyes. He uses 20kg dumbbells for this exercise and then supersets with 15kg weights to work his entire chest area until failure.

Cables are introduced to finish the workout and he completes cable lower chest raises and crossovers. He loves the cable exercises in particular, as they offer a unique tension at the top of the movement that no other option can.

Bodyweight Exercises

Combined with his heavy lifting, Ondrej also places a lot of importance on bodyweight exercises. He completes press-ups, sit-ups, dips and a variety of other options.

His favorite bodyweight exercise of them all is the pull-up. He completes pull ups regularly in multiple sessions and loves to include them at the end of his arm workout to really burn the already pumped muscles.

Nutrition

Protein In Every Meal

Ondrej focuses on meeting his daily macronutrient needs with healthy and nutritious meal options. He loves to eat healthy lean meats, and includes them in almost every meal.

He can often be found walking to and from the gym eating and he insists on eating a number of small meals throughout the day. He aims to keep a steady stream of nutrients ending his body, so this is the most efficient way of doing so.

Supplements

Combined with these whole foods, Ondrej also includes supplements to maintain the best diet he can, while staying prepared for each workout.

One of his favorite supplements is whey protein. He says that it would be hard to eat enough protein for his needs, so he includes whey drinks to bridge the gap.

As well as this diet supplement, he also uses pre-workout drinks to pump him up before each workout. He loves the caffeine

1. Background music Thunder

Source YouTube Copyright Free Music

Music Credit - https://www.youtube.com/channel/UCi0uheSErbivC3_662UqL-w

2. Background music Now Launch

Source YouTube Copyright Free Music

Music Credit -

https://www.youtube.com/channe

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muscle guy, abs flexing, young bodybuilder, ondrej kmostak, muscle posing

Comments (0)

WORKOUT WITH INDIAN YOUNGEST RIPPED GUY (ABHISHEK YADAV)/ANAS PATHAN/2020

WORKOUT WITH INDIAN YOUNGEST RIPPED GUY (ABHISHEK YADAV)/ANAS PATHAN/202015 Mar. 2020
301 310
Anas PathanSubscribe 438 721

DELHISEHU :

DELHISEHU : https://www.youtube.com/channel/UCF8V...

Anas Pathan

HEY, HELLO

PHELI BATT JO BHI YE PADHH RHAA HAI

THANKYOUSOMUCH

APPNY TIME NIKALA OR VIDEO DEKHI

BASSS YR THODA PYAR OR SUPPORT CHAIYE

BAKI APKA TIMEPASS TO ME KRAA HE DUNGA

KEEP SMILING

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You Can Follow Me :

ANAS PATHAN : https://instagram.com/p_a_t_h_a_n?igs...

ABHISHEK : https://instagram.com/abhii_shekk?igshid=w4aayq3ev5b8

snapchat : anaspathann

for any collaborations ; [email protected]

Comments (100)
A S

?????

Vinay Chauve

Abhi bhaiya guru ji ke gym ka mantly paisa ketna lagta

Vinay Agarwal

Anas bro is the best

Happy Řãø

Only for abhishek yadav ji ❤❤❤?❤❤❤

Shayan Ghara

bhai anas bhaiya pakistani ya indian.

Being Stupid

Konsi gym h bro eh

Gurpreet Singh

Vagara vali clip kaha haa.. ????

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This man is InSaNe

lyrical God

Bro i think u should change the title
It should be workout with India's youngest

Naveen Chaudhary

1:40??

Prince SURAT

Jiska thobda accha nhi hota woh gym Mei jate hai...

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Bro i want abhishek yadav diet plan

Happy Řãø

Yadav ?

D MORE MUSIC

Bhai hard hai body ghach macha di uttam nagar sae pyaar bhai ko

Rahul KADAM

Ana's Bhai apki Charo ki dosti ke bare main janana hai....apka Aaapas main bonding janana hai...

Great Hills

Ye toh snewj K intro hain

Abhishek Jena

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1 no.bro full galat #delhisehu

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Ye body sirf protin se bnai hai ya dwai ka kamal hai

Monu Kumar

Bhai protien ke debbe kha ke body bna skte ho jyada din nhi chlege

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Bhai cutting ke liye best protein kya

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Bro mujhe bhi protein bataaoge kaun sa badhiya hai

Amit Singh

Amit

SIDDHARTH MAURYA

#BINOD

The Climax

Yar iss bhai ka bhi channel bnwa dy. Dua kry ga thujhy

RAGE DEVIL YT

2:48 only LEGENDS can understand while looking at the machine

Modassir Nawaz

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B-42 Akool Tiwari

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Abhisek yadav is my inspiration.

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I just love him alot alot and Anas .... alot big fan

prakash nair

R u natural??

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Edition editing

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I love you anas bro I am big fan for u

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Parthan bhai kuchh khao piyo yaaaaaarrrrrrrrrrrr...... ????

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Did you noticed at 3:09 only legends can understand ???

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Replay zaror karna

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VIRAT KOHLI

Op?

JESH WANTH

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Ernesto Lacson Jr

Please shoot an arm wrestling vlog...thank you

NIKHIL MAJUKAR

??

MAFIA VENOM

1:54 sorry per pta nahi kyu has prha mai yha ???

Kartik Jainwal

Bhai protein sai hai yai ???????

Modassir Nawaz

Bhai log kaise hoo abhisek bhai se kabhe video me kuch bolne ke liye bolo woh kabhe jyada bolte nahe hai

INFINITY GAMING VC

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Mayank Makavana

Nice bhai

shailesh thakur

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Legend Gaming Free Fire

Zeher bhai ??

BEAST GAMING

Danish bhaiii

Faisal Malik

I had not worked out since 3 weeks. I was totally demotivated. Somehow youtube recommended your video. Now I am gonna start my workout again. Your video really inspired me. Thank you Anash bhai for this video.❤❤

Danish Bagwan

Name of second music plzz

M A V AZMAT

Mav

Aman Raz

Yes bhai ap aur video banao

Prince Omme Workout Zone

https://youtu.be/B7medsv_QLo
Plz subscribe and press a bell icon love u guy’s

shashank shekhar

Steroid le liya hai

Sayed Recipes

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❤❤❤❤❤

Osama Ansari

Bhai Body Toh Banali Hai Abhishek Bhai ne likin leg pe focus nhi diye Hai lagta

Aiming Games

Love this vlog

Abhishek Yadav

A

Abcoooz Senn

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Priyanka singh

Ufffff ??????? I love bodybuilder

Raju Gopal Ghosh

?

smart chanal

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Nirmala Devi

Like who else is A YADAV here,!!????

Medlogs YT

Bhai best protien kinda hai

Jo mai le saku

Raman Singh

Bhai koi bta skta h..mukesh ji ne ne gym delhi mai kha open kia h??

M A V AZMAT

Mav

Abdul Kareem

I need Abhishek Room Tour video
Make video Anas bhai

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bhai aap ne ripped guy likha he title pe?

Bhisan Giri

Steroid

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Ap pathan hain bhai

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Love uh bhai?❤?

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Bhai sab

Arjun Sarthi

Anas subscriber from Germany

Technical saurabh

Bhai high steroid pai hai ye

Meena Rana

Bhai zajab kisi muscle hai?

InsanE ROHIT

More videos

thakur hrishikesh

Steroid

ACAB Amk

Angrezi mat likha karo yaar pls

parth Gwalani

1:27 song name plz

Shashwat Jakhmola

anas bhai ki body bhi toh jhakhaas hai bhai

The Moto KING

???

yashash

Injection hi injection?

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nyc body wala bhai ka hit name chd gya

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Bhai yee too batao gym kon sa ha

Gaurav Biske Rajput

I like it

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❤️

ashu shaikh

Bhai apki height kitni hai

Shani Singh

Kon si protein leni chahiye plz batayega jarur

bora treinar! ripped guy showing his 10 pack abs! teen muscles! teen flexing! teen fitness

bora treinar! ripped guy showing his 10 pack abs! teen muscles! teen flexing! teen fitness19 Aug. 2020
3 352
Bora treinarSubscribe 438 721

bora treinar! ripped guy

bora treinar! ripped guy showing his 10 pack abs! teen muscles! teen flexing! teen fitness

Comments (6)
Happiness Studios

Does he have Instagram?!

Scotty Burleson

Love your sexy abs and body.

Bi Xiong Di

So nice

Salvatore Mannina

Steel abs?

Werner Wegner

Sweet??

Alan Krumm

I would say more like 12 pack