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
His Official Instagram
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.
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.
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.
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 -
Thanks for watching subscribe our channel for more Fitness & workout motivations videos in
Mail ([email protected])
Copyright Disclaimer under section 107 of the Copyright
Act of 1976, allowance is made for "fair use" for
purposes such as criticism, comment, news reporting,
teaching, scholarship, education and research. Fair use
is a use permitted by copyright statute that might
otherwise be infringing"
#bodybuilding2020 #ifbb #workoutmotivation
FOLLOW US INSTAGRAM https://www.instagram.com/gain_with_gain/
Follow us on Facebook
Follow Us On Twitter
muscle guy, abs flexing, young bodybuilder, ondrej kmostak, muscle posing
DELHISEHU : https://www.youtube.com/channel/UCF8V...
PHELI BATT JO BHI YE PADHH RHAA HAI
APPNY TIME NIKALA OR VIDEO DEKHI
BASSS YR THODA PYAR OR SUPPORT CHAIYE
BAKI APKA TIMEPASS TO ME KRAA HE DUNGA
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]
Abhi bhaiya guru ji ke gym ka mantly paisa ketna lagta
Anas bro is the best
Only for abhishek yadav ji ❤❤❤?❤❤❤
bhai anas bhaiya pakistani ya indian.
bora treinar! ripped guy
bora treinar! ripped guy showing his 10 pack abs! teen muscles! teen flexing! teen fitness
Does he have Instagram?!
Love your sexy abs and body.