28 mm Cast Iron Weight Training Weight

0.5 kg plate: - Thickness: 11 mm- Internal diameter: 28 mm- External diameter: 100 mm1 kg plate: - Thickness: 13 mm- Internal diameter: 28 mm- External diameter: 135 mm2 kg plate: - Thickness: 18 mm- Internal diameter: 28 mm- External diameter: 175mm

5 kg plate: - Thickness: 24 mm- Internal diameter: 28 mm- External diameter: 230 mm10 kg plate: - Thickness: 30 mm- Internal diameter: 28 mm- External diameter: 295 mm20 kg plate: - Thickness: 37 mm- Internal diameter: 28 mm- External diameter: 360mm

If you buy these plates to use on a barbell or dumbbell bar, you'll also need some clips to train safely. The clip should be added to the bar after you've put the plate on it so that the plate won't slide off during your workout.The weight clips are sold in pairs. Product ref: 8574652

There are a few simple things you can do to keep your weight plates in good condition for as long as possible.Always store them in a dry place. If you keep them somewhere damp or outside, they could go rusty.You should also dust them once in a while using a dry or damp microfibre cloth.Keep them on a bottom shelf, under a bed or on a weights wall rack (ref: 8796727).

This cast iron weight disc is compatible with 28 mm diameter bars. Here are some compatible products:- 1.2 metre straight bar (ref.: 8289897)- 1.2 metre curl bar (ref.: 8484124)- 86 cm triceps bar (ref.: 8484125)- 35 cm short bar (ref.: 1041986)- 45 cm threaded bar (ref.: 8766096)- 1.55 m straight bar (ref.: 8289896)- 2 m straight bar (ref.: 8289900)This weight is not compatible with weight-lifting bars (with a diameter of 50 mm)

If you have a dumbbell bar, you can do a standing press with one or two dumbbells. This will work your shoulders and triceps.To gain muscle, do 4 sets of 8 to 10 reps.The right load is one where you still have a couple of reps left in you at the end of the set. Over time, and as you get stronger, you can increase the load or the number of reps.

You can also do dumbbell lunges. This will work your glutes and thighs.If you're aiming to tone up, do 4 sets of 12 to 15 reps on each side.The right load is one where you still have a couple of reps left in you at the end of the set. Gradually up the intensity by adding more weight each week.

If you have a barbell and bench, then you can do bench presses.This will work your pecs and triceps.To gain strength, do 4 sets of 4 reps at 75% of your max. If you don't know your max, stop when you only have 2 reps left in you at the end of a set.Over time, and as you get stronger, you can increase the load by adding 0.5 kg or 1 kg weights.