Weight Training Bar 35 cm 28 mm

- Length: 35 cm- Diameter: 28 mm- Handle length: 12.5 cm- Length for putting weights: 11.25 cm- Weight of bar: 1.8 kg- Maximum load on bar: 60 kgThe little extra! If you equip this bar with a Smart Disc Collar (ref.: 8574652), the maximum weight in vertical position is limited to 15 kg (the maximum resistance of the disc collar).

This weight training bar is compatible with all 28 mm weight discs.Cast iron weights:- The whole range (ref.: 1042303)Rubber weight training discs:- 1.25 kg (ref.: 8388222)- 2.5 kg (ref.: 8388695)- 5 kg (ref.: 8388696)- 10 kg (ref.: 8388223)- 20 kg (ref.: 8388237)

After your session, you can wipe your bar with a damp cloth to remove the sweat from it, then store it in a dry place - moisture is the worst thing for your bar.If you have space, you can get a storage rack (ref.: 8788246) and store your bars and weights on it.

- Legs: squat (neck or collarbone bar), Romanian deadlift, good morning- Back: traditional or sumo deadlift, all variations of rowing (pronation and supination)- Pectorals: all bench press variations (flat, inclined, decline)- Shoulders: military press and chin-up rowing- Triceps: bar to forehead, triceps behind head to bar- Biceps: bar curl (pronation or supination), etc.

Increase your muscle mass:- Pectorals:Barbell incline press, 4 ×10 repetitionsBarbell lunge, 3 ×12 repetitions- Shoulders:Barbell military press, 3 ×10 repetitions- Biceps:Barbell curl, hammer grip, 3 ×12 repetitionsFor each exercise, start at the low repetition range and increase by one repetition per week until you reach the high range, then increase the weight starting from the low range and so on!

Toning: - Legs/glutes:Barbell lunges, 3 ×12-15 repetitions/leg- Shoulders:Side elevation, 3 ×15-20 repetitions- Triceps:Barbell overhead triceps extension, 3 ×15-20 repetitionsAlways keep a scope of 2 repetitions and increase the number of repetitions as you go along. Once you've completed all the repetitions without difficulty, it's time to increase the load and start again with the minimum number of repetitions!