Weight bars come either as one set weight or as a loadable barbell that you can adjust by adding free weights. You can incorporate weight bars into exercises that work the muscles in your entire body.
Ideally, you should have at least three different weight bars for a full workout. Split your workout routine into upper body and lower body workouts, and repeat each once or twice a week. Repeat every move 10 to 20 times and then take a short break. Repeat the exercise two to three more times and then switch to the next move. Always start with a 10-minute warm up, like jogging, walking, or bicycling, to prepare your muscles for the workout. Additionally, do a whole body workout in the form of circuit training once or twice a week.
Upper Body Workout
Upper body workout will work the muscles in your shoulders, chest, back, and arms. Start with a bent-over row that works the muscles in your back. Pick a heavy weight bar and hold it with arms straight and palms down. Bend your body from your waist and keep your back straight and knees bent. Pull the bar up to your waist by bending and pulling your elbows straight up. Lower and repeat. For your chest muscles, do a bench press. Pick a medium weight bar and hold it while lying on a bench. Hold the bar above your chest with hands one-and-a-half shoulder-widths apart. Lower the bar to your chest and then push up. Repeat. For your third move, do a neck press that works the muscles of your shoulders and arms. Pick a low or medium weight bar and place it behind your neck. Push upward until your arms are extended. Return behind your neck and repeat. Also, do triceps and biceps curls to target the muscles in your arms.
Lower Body Workout
Your lower body workout will target the muscles in your legs, waist and hips. Start with a lunge that will target your leg and hip muscles. Pick a heavy weight bar and place it behind your neck. Take a step forward with your right leg and lower your body until your left knee is almost touching the floor. Push up and repeat with the left leg. Next, do a step-up using the same weight. Use a block or a bench and step up to it while holding the bar behind your neck. Alternate the feet you will step with. Other effective exercises you can do with a weight bar are squats and deadlifts. Finally, work your abdominal muscles by doing a weighted crunch. Pick a low or medium weight bar. Lie on the floor with your knees bent. Hold the bar up with your arms straight. Crunch up so your upper torso rises from the floor while you hold your arms straight. Lower your body back to the floor and repeat.
Circuit-Training Workout
Unite your upper and lower body exercises for a full-body circuit-training exercise. Pick a low weight bar for all the moves and do each exercise move for 45 seconds. Immediately move from one exercise to another without taking breaks between exercises. The idea of circuit training is to keep your heart rate high throughout the workout. Circuit training is an excellent, calorie burning workout that unites both cardiovascular and weight training. After you finish with all exercises, take a short break and then repeat the workout two more times.
Member Comments