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Comprehensive exercises from Romanian trainer Istvan Javorek
Last reviewed: 04.07.2025
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Romanian weightlifting coach Istvan Javorek's dumbbell workouts strengthen the entire body and significantly speed up metabolism. He created them to train Romanian Olympic champions, but you too can enjoy the results: more muscle, less fat, and beautiful six-pack abs.
Exercise
Perform any of the circuits 3 times per week. For circuit 1, perform 6 reps of each exercise and move on to the next exercise without resting. For circuit 2, perform 3 reps of each exercise and move on to the next exercise without resting, for a total of 3 complete circuits. As your fitness improves, increase the number of circuits.
Program
- Dumbbell Vertical Rows
- Snatch with pull up
- Squat presses
- Bent-over rows
- Snatch with pull up
Technique
Dumbbell Upright Rows: Stand with your knees slightly bent, holding dumbbells in your hands with your arms straight in front of you. In this position, your elbows will be slightly outwardly turned and your shoulders will be slightly down. Look straight ahead, your chest will be lifted, your back will be straight, and your abdominal muscles will be engaged. Bend your arms toward your neck, with the dumbbells facing each other. Your elbows should be directly at ear level. Stand on your toes at the top position. Return to the starting position.
Snatch Pulldown: Stand with dumbbells in your hands. Get into the same position as the upright row, but lean forward so the dumbbells are at knee level. Keep your head and neck straight. This is the starting position. Now lift the dumbbells up as you did the upright row, but don’t stop at the top; instead, twist your wrist to lift the dumbbells overhead with your arms extended. You should be on your toes as you do this. Return to the starting position.
Squat Press: Stand up straight, bring the dumbbells to your shoulders, palms facing forward. Maintaining this position, head facing forward, do a full squat, thighs parallel to the floor. When you stand up, raise the dumbbells above your head, arms fully extended. At this point, you should be on your toes. Return to the starting position.
Bent-over rows: Standing position, holding dumbbells. Extend your arms in front of you. Bend your knees slightly and bend at the waist so that your body is at a 45-degree angle to the floor. When your body weight is focused on your heels, this is the starting position. Without changing position - without turning your body - bend your arms, sharply bring the dumbbells to your armpits. Slowly return to the starting position.