Train like a champion

Adi Moldovan

Train like a champion

Looking for inspiration for your next gym session?

You came to the right place. We found the exercise routine of the Romanian fitness champion - Adi Moldovan who has been a regular at the gym for the last six years, but he actually entered the sports world at the age of three with gymnastics continuing with football and with later martial arts for six years.

What is your exercise routine?*


Hammer curls with BfR Pro ARMS - set 1: 30 reps, set 2: 25 reps, set 3: 20 reps, set 4: 15 reps / 30 seconds break between sets.


Lying barbell triceps extension - 4 sets of 20 reps with BfR Pro ARMS. 


Leg press calf raises - 5 sets of 12 reps with BfR Pro ARMS. 


Two Arm High cable curls - 4 sets of 15 reps with BfR Pro ARMS


Rope push downs - set: 30 reps, set 2: 25 reps, set 3: 20 reps, set 4: 15 reps with BfR Pro ARMS


Standing calf raises - 4 sets of 15 reps with BfR Pro ARMS

What tips do you have for those that want to start going to the gym?

To be persistent and remember that the results will not always come fast, you have to know that you have to work hard, so a lot of work and patience is needed.

Also, it is a lifestyle, you cannot just go to the gym and eat right for a month and then stop. To move forward and stay ahead you need a plan.

It is necessary to have a plan, otherwise you will fail fast. At the same time, you also have to ask for help, always, because you never know it all. You always have to search for information.

Who did you ask for help?

My good friend and mentor Mihai that had been going to the gym for a long time. He helped me a lot with everything and another thing to bear in mind is that you should always try to have someone to push you in your training sessions, it is such a crucial thing you cannot imagine. On the other hand, I have searched a lot of information on the Internet.

Continuously you have to think “how do I get better and smarter”, e.g. which exercises would be better and how to execute those exercises.

Do you have any examples of websites that you read often?

I do not have any website that I visit often, but I am looking at famous persons in the bodybuilding industry and I am trying to follow their advice and do their exercises but adjusted for my needs.  

How did you come across blood flow restriction (BFR) training?

I saw a guy called Anders at the gym using them and it caught my attention and afterwards he let me try his straps from BfR Professional. I saw a big difference in the pump and that was something I was always looking for.

Why do you like using BfR Pro ARMS in your training routine?

Especially for the pump that you get during training you always have to maintain yourself pumped and BfR Pro ARMS helps in achieving this in a great way. I have always associated pumping with muscle mass ratio and I had only to gain from it.

*See Adi’s complete weekly workout program here.

**This routine is only a recommendation, you should adjust it to your needs and current physical shape.

Lars Thorn
Lars Thorn


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