Tone Every Muscle With This Particular Weight Plate Routine

 

21 WEIGHT PLATE SHOULDER EXERCISES AND THE MUSCLES THEY TARGET

Video taken from the channel: Fit Gent


 

Get Ripped with Just a 45 lb. Plate!

Video taken from the channel: Tony Moore


 

Demo All the Moves From This Month’s Weight Plate Routine

Video taken from the channel: SELF


 

UPPER BODY Strength & Conditioning workout with a Weight Plate 600 calories

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32 Weight Plate Exercises

Video taken from the channel: Men’s Health


 

100 WEIGHT PLATE EXERCISES AND MUSCLES THEY TARGET

Video taken from the channel: Fit Gent


 

8 Best Weight Plate Exercises (HIT EVERY MUSCLE!!)

Video taken from the channel: ATHLEAN-X™


Tone Every Muscle With This Weight Plate Routine Squat 2.0. Stand with feet hip-width apart, holding plate at inside grip at chest, elbows bent. Squat (as shown).

Plank Plus. Start in a plank with plate under chest. Grab plate with right hand and slowly drag it toward right side. On Your Toes.

Here’s how to use one to tone every muscle. GRAB a 10-pound plate with cutouts. Multiple grips let you target muscles in ways dumbbells (or a barbell) can’t. And your hands are fixed when you hold it (like with a weight machine), so arms stay in sync doing moves such as raises or presses—meaning you firm evenly. Weight plates aren’t just for loading up barbells.

Here’s how to use one to tone every single muscle. Weight plates aren’t just for loading up barbells. Here’s how to use one to tone every single muscle.

Weight plates aren’t just for loading up barbells. Here’s how to use one to tone every single muscle. Stay safe and healthy. Please practice hand-washing and social distancing, and check out our resources for adapting to these times. Here’s how to use one to tone every single muscle.

May 22, 2019 Weight plates aren’t just for loading up barbells. Here’s how to use one to tone every single muscle… Article from self.com. Tone Every Muscle With This Weight Plate Routine Tone Every Muscle With This Weight Plate Routine. Weight plates aren’t just for loading up barbells.

Here’s how to use one to tone every muscle. GRAB a 10-pound plate with cutouts. Multiple grips let you target muscles in ways dumbbells (or a barbell) can’t. And your hands are fixed when you hold it (like with a weight machine), so arms stay in sync. Grab a plate on each side and push the weight above and slightly behind your head, keeping your elbows in line with your body.

With the upper portion of your arms stable, bend your elbows and lower the plate down behind your head until your arms have formed a 90 degree angle. Hold the plate from the sides in front of the body with the elbows extended. Twist the plate to one side so that one hand is on top and the other on the bottom of the plate.

Return to the start position and then twist in the opposite direction. Repeat for two sets of 20 turns. Move 3: Plate Triceps Press.

Instead, try these 32 weight plate exercises to build total-body strength and muscle. 73% of African Americans said they did not have. You may find a whole-body vibration machine at a local gym, or you can buy one for home use.

Advocates say that as little as 15 minutes a day of whole-body vibration three times a week may aid weight loss, burn fat, improve flexibility, enhance blood flow, reduce muscle soreness after exercise, build strength and decrease the stress hormone cortisol.

List of related literature:

The best way to tone your muscle: Do each exercise with a higher number of repetitions (say, 15 to 20) and using a lighter amount of weight than you’d be able to lift for 8 or 10 repetitions.

“YOU: Being Beautiful: The Owner's Manual to Inner and Outer Beauty” by Michael F. Roizen, Mehmet Oz
from YOU: Being Beautiful: The Owner’s Manual to Inner and Outer Beauty
by Michael F. Roizen, Mehmet Oz
Scribner, 2008

This necessitated a few adjustments, using less weight and more reps, for instance, with little rest between sets.

“Muscle: Confessions of an Unlikely Bodybuilder” by Samuel Wilson Fussell
from Muscle: Confessions of an Unlikely Bodybuilder
by Samuel Wilson Fussell
Open Road Media, 2015

Each increment should be between 5 to 10 lb for upper-body exercises or 10 to 20 lb for lower-body exercises.

“Exercise and Physical Activity for Older Adults” by Danielle R. Bouchard
from Exercise and Physical Activity for Older Adults
by Danielle R. Bouchard
Human Kinetics, Incorporated, 2020

And I don’t mean doing toning exercises with 5-pound dumbbells.

“ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life” by Stacy T. Sims, Selene Yeager
from ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life
by Stacy T. Sims, Selene Yeager
Rodale Books, 2016

Your last sets should incorporate a weight that limits you to one or two reps.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

Stick with the TNB-28 weekly schedule and set/rep guidelines, but change some (or all) of the exercises.

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Potter/Ten Speed/Harmony/Rodale, 2013

As it develops better tone, you can do the exercise anywhere at any time, and no one will even know (unless you get a little smile on your face!).

“The Gift of Sex: A Guide to Sexual Fulfillment” by Clifford Penner, Joyce J. Penner
from The Gift of Sex: A Guide to Sexual Fulfillment
by Clifford Penner, Joyce J. Penner
Thomas Nelson, 2003

All muscles should show tone.

“Merriman's Assessment of the Lower Limb E-Book” by Ben Yates
from Merriman’s Assessment of the Lower Limb E-Book
by Ben Yates
Elsevier Health Sciences, 2012

I will put the plates straight back on so you are doing 30 reps straight off but dropping the weights down slowly.

“The Tax Man The True Story of the Hardest Man in Britain” by Brian Cockerill
from The Tax Man The True Story of the Hardest Man in Britain
by Brian Cockerill
John Blake, 2007

Tone and strength should not be

“Nelson Textbook of Pediatrics, 2-Volume Set” by Robert M. Kliegman, MD, Bonita M.D. Stanton, MD, Joseph St. Geme, MD, Nina F Schor, MD, PhD
from Nelson Textbook of Pediatrics, 2-Volume Set
by Robert M. Kliegman, MD, Bonita M.D. Stanton, MD, et. al.
Elsevier Health Sciences, 2015

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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47 comments

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  • In addition to the exercises Jeff showed… I have weight plates that have a hole or handle on them, so they can be used like a dumbell for some movements like curls, overhead extensions, raises, etc…. Like alot of guys I want big arms and shoulders, so the more arm and shoulder volume I can get the better…. So I keep a 45 plate in my office at work and do curls, raises, and overhead extensions with this plate when no one is looking lol.

  • God damn! Best video of weighted plate exercises I’ve seen in a long time. Very precise in showing 90 degrees angles of shots. Kudos to the guy for doing this. Been wanting to do weight plates but this video gives me a whole lot more options. Thank you very much.

  • A friend let me borrow a 50 lb plate to help me workout. Wouldn’t you know Jeff has a video showing me a bunch of workouts with it already. ������ it’s like the guy thinks of everything!

  • I use 1/4th of these exercises with actual dumbbells at far heavier weights, but that’s mainly the exercises with the small plates at the end. The rest would be very beneficial to me if I could find a 50lb or 55lb weight plate.

  • Thanks Jeff, I’m 62, work out at the gym at my VA in Bay Pines Fl. Small gym not fancy and I love it. Your videos have had me sore, yea. Plate training especially

  • I’m just starting to get back again to lifting and this is perfect for where I work at on night shift. Thank you!
    Plan on doing any more weight plate complex videos?
    My old ass is gonna start with 25 then I’ll work my way up.
    How many round do you suggest before bumping up the weight?

  • Great Video, love seeing the different angles of the exercises. I like that these are some different ideas with maybe some familiar moves to keep the workout fresh and interesting.

  • List of exercises
    1. 1:01 (intro) Plate loaded pushup 1:17 (demo)
    2. 1:40 Plate farmer’s carries 1:54
    3. 2:24 Russian twist and press 2:29
    4. 3:09 Impossible plank 3:28
    5. 4:03 Plate 8’s 4:11
    6. 4:49 Reverse lung press out 5:12
    7. 5:44 Trap raises 6:01
    8. 6:46 Plate hyperextension 7:03
    Bonus 1. 8:10 Plate drag 7:48
    Bonus 2. 8:43 Woodchopper press 9:03
    Bonus 3. 09:33 Unilateral swing 9:52

  • flashing names of the workout would make vid more informative.
    also
    Jim’s breathing technique looks helping him swing more reps. would love to hear more about it…
    good work guyz… cheers…!

  • meaning whyt be another kicker with my wrestling and bjj backround. I’d love to send yall what we have. your legs will grow. thanks man. Berj Yepremian Jr.

  • Ofcours you hit the muscles, but hey, you can do this with a heavy hammer, a bucket, a chear… Everthing with some weight. Sorry but most off these exercises are so weird. Why do you want to use thé plate only, if you have dumbells and other equipment?

  • Does anyone have an idea of how many rips I should do and how many I should I’m 220 pounds and I want to change my right from fat to muscle

  • Woah woah woah woah?! Hold the phone, I thought we had to thrust our hips through the full range of hip motion, i.e. Hip thrust at the end? You even used lunges as an example, or maybe single leg Bulgarian squat?

  • Awesome vid and awesome workout! Don’t listen to these people hating on it because they either A. Can’t do it themselves or B. They can’t do it themselves lol

  • Done 2x of these with my max plates, got to stop after #8, good for the day already, nice exercises thank you!

    Btw, figure8 is a killer, i like the pain on my side wings, but does it have to hit them too?

    I only have plates here at home due to lockdown haha

  • my school gym does not have dumbbells but only machines and weight plates so these workouts are a real life saver for me, thank you very much

  • Mike and Mike. You need a Jason and a Brad. You can do these with a Bulgarian bag. They’re dirt cheap or you can even make one out of an inner tube and sand.

  • I’m only 114 pounds can do calisthenics heavy weightlifting, running man, pushups with one leg up 30 in each leg,flips bending my body in any form plus walking lunges with 60 pounds on my shoulders love working out and never seem too get tire!

  • This guy is my go to guy when I need to learn how to do something new, or something correctly. It’s more important to lift properly than it is to lift super heavy and risk doing an exercise improperly and risk injury. This guy is the best trainer on Youtube, hands down!

  • As a seasoned 51 year old strength enthusiast I am extremely encouraged by your system of training. The eight plate routine reminds me of an MMA functional routine. Keep up good work.

  • Damn awesome video and workout. The video was funny (the good kind of funny) and the moves in there were obviously awesome. Gave it a try and was pretty good on the whole upper body if I stuck to proper form.

  • Please ignore this, this is just for me and it probably won’t make much sense lol.

    Chest:
    Lying press (pecs): 0:36
    Lying decline press (lower pecs): 1:01
    Pull over (mid and lower pecs): 1:28
    Pull over press (pecs): 2:06
    Decline pullover press (lower pecs): 4:02

    Back:

    Shoulder:
    Press out (front delts ): 8:22
    Single plate front raise (front delts ): 9:33
    Bus driver (front delts): 11:18

    Arm:
    Lying extension (triceps): 13:45
    Lying reach and extend (triceps): 14:35
    Overhead triceps extension: 14:42
    Single plate hammer curl (triceps): 16:46

    Lower body:
    Alternating front lunge (quads, hams, glutes):
    Weighted wall sit:
    Stiff leg deadlifts (hamstrings):
    Weighted glute bridge (glutes):
    Single leg wall sit:
    Double plate squat:
    Goblet squat:

    Abs:
    Seated twist (abs, obliques):
    Kneeling twist (abs, obliques):
    Lying leg hold (lower abs):
    Weighted bend knee wiper:
    Weighted front plank (core):
    Pass under crunch (abs):

  • Awesome vid. But if you can do these exercises with 2 lighter plates instead of 1 heavy, you will definitely amplify your grip and forearm workout. Keep up with your great content Jeff.��

  • dude just gave this a try and added it to my routine’s. it was a killer workout after doing a good round of 50 pull ups, 60 dips, and 50 push up’s. all in sets and different variations. been really focus on calisthenics. but saw this and had to try it out and glad I did! guys thanks for the Sharing. lol wasn’t easy for me I’m a small guy, working on strength, but we got her done!

  • There is still one thing that bugs me: These young fellas look o so muscular and ripped and whatnot. Like, they seem to be really fit and well into sports. And then there is old me, 5’9″ at 235 lbs, kind of dad body. They do their workout and at least one of them seems to have problems holding his plate. I do the same workout, same plate, same reps, same exercises and did it again, without any problems whatsoever. But, despite being strong and doing contact sports like Greco Roman Wrestling and Sambo for nearly 20 years now, I do not look so fit. Never looked like that. Why? Bugs me everytime.

  • on quarantine, no weights, tried hiit but the need to feel the weights made me anxious, looked around for alternatives, waterbottles were too light to replace dumbells, put pebbles and water still too light, found a slab of concrete and here i am..

  • i did this in 2011 in west Texas. youre doing satan 60s without a barbell sorta. what we did took a 45lb 35lb and 25 lb weight. started at 25lbs at 75-90 reps then 35lb plates for 65-80 reps then the 45lb plate for at least 65reps at least 75 if you can push yourself. be careful then you do the 2nd part with 2 hands over the head behind the head not a press but bang them out no half ass. i like yalls ideas. they taught us so much in west texas and for football and powerlifting. y’all got it down but even I know yall can bang out alot more. if yall stick to his workout and don’t give up you’ll be shocked how bad that kicks your ass. takes a good amount of time both workouts but just sharing guy’s, no disrespect. if y’all want a leg press workout I’ll have my dad show y’all his 1900 pound max at 60. Ex NFL kicker so we can help yall with legs. leg press leg extensions all day. small weight alot of reps then more weight same reps and so on. you won’t be able to walk up a flight of stairs. hmu guy’s. kickass video keep em coming

  • What weight are those bigger plates? They look the same size as the 20kg plates at my gym but those pinch-grip press moves ( 02:09) make me think they’re waaaay lighter!

  • THANK YOU FIT GENT!
    0:32 Bentover Facepull
    0:49 Upright Row*
    1:05 (Halo)
    1:23 (Press Out)
    1:36 Shrug*
    1:55 Lateral Raise*
    2:13 (Figure 8)
    2:34 (single plate Front Raise)
    2:47 double plate Front Raise*
    3:19 Corkscrew**
    3:40 shoulder Shrug Circles*
    4:01 (Press Out Figure8)
    4:19 Bus Driver
    4:31 Lateral Raise to Scarecrow*
    4:49 Scarecrow
    5:03 Rear Delt Fly
    5:19 Front & Lateral Raise*
    5:37 (single arm Facepull)
    5:53 (single arm Upright Row)
    6:08 Rear Delt Lift

  • How many sets with how many reps we should do for abs and legs and ofcourse how many exercisw, like there is 12 exercise in abs then how many in one week

  • I remember my football coach used to kill us with plate workouts he would have us go thru a whole deck of 52 cards with a 45lb plate. I can’t remember the concept of it prolly because he just murdered us every time we did it. Lol

  • don’t forget the neck curl, neck extension, and neck side raises with plates for a strong big neck and the neck side raises with the left and right for width the extensions for the back neck and neck curls for the from of the neck yo have that masculine look with a tshirt.

  • These exercises are nasty hard on the body. God damn they are difficult. Watching the video you think oo yeah that doesn’t look to bad, I lift weights this should be a breeze lol. bung bung. Pure death, thanks Jeff the only decent honest u tube channel around apart from Pete Rubish (especially when he talks about the drug abuse in powerlifting and bodybuilding)

  • This guy needs a nobel prize. I love the way he prefaced that with I’m not going to tell you to do it with plates if it can be done better with a dumbbell. That’s what I don’t understand when people add exercises for the novelty factor. Me, I’d rather keep it minimal

  • I thought I already knew pretty much every exercise that existed but whenever I watch your videos I’m always learning something new which is why you have one of the absolute best exercise channels on YouTube without a doubt!

  • I guess the question I’d ask is did you guys get those muscle gains from doing this workout? Or is this just something you are adding after you already got size doing it more convetionally?

  • تمارين باستخدام الطارة..
    1 تمارين الصدر 0:25
    2 تمارين الضهر 5:00
    3 تمارين الاكتاف 7:22
    4 تمارين الدراع 13:25
    5 تمارين الجزء السفلى 17:00
    6 التمارين المركبة 24:50
    الصورة غلط مش بتاعت التمرين 28:08
    7 البطن 28:40

  • The “impossible plank” is probably the only static plank Jeff has ever endorsed. I was kind of surprised to see him recommend it, here.

  • I love plate exercises. I have heavier dumbbells and barbells but plates really work your grip and forearm. It really fills up the exercise/distance gap between dumbbells and barbells.

  • i do this type of workout except the chest i put the plate on my back and do pushups also i do 10 to 12 sets for each body part… ex: mon i do chest, back and traps and i dont cycle each body part i finish one then move on to the next that way i get more of a pump and lest rest in between reps��

  • HALOS
    FRONT SHOULDER RAISES
    TRUCK DRIVER (STEERING WHEEL)
    PICKUP (SQT, PICKUP, STANDUP, PRESS, REVERSE)
    SQT REACH (SQT, REACH OUT, STAND PULL IN)
    SQT CURL
    SQT PRESS
    RETRACTED SQT (ASS BACK)
    THRUSTER
    HAMMER CURL
    OVERHEAD TRICEP EXTENSION
    BENT OVER ROW
    PRESS OUT
    CHOP
    TRIPLE CRUSH (HAMMER CURL, OVERHEAD PRESS, OVERHEAD TRICEP EXTENSION)
    JACK PRESS (JUMP SQT W/ PRESS OUT)
    SINGLE LEG REACH (BULGARIAN DL)
    STANDING TWIST
    SHOULDERING (OVER THE SHOULDER W/OUT DROPPING)
    OVERHEAD CARRY
    REVERSE LUNGE AND TWIST
    SIDE BEND
    CRUNCH (ARMS STRAIGHT ABOVE)
    SITUP (OVERHEAD PRESS IN UP POSITION)
    RUSSIAN TWIST
    BRIDGE PRESS
    BRIDGE PULLOVER
    EXTENDED RANGE OF MOTION LUNGE (STAND ON 1 OR 2 PLATES STACKED)
    PINCH GRIP ROW (BENT OVER ROW WITH PLATE IN EACH HAND, PINCHED)
    PINCH GRIP CARRY
    PINCH GRIP OVER HEAD PRESS
    EXTENDED RANGE OF MOTION PUSHUPS (HANDS ON PLATE)
    EXTENDED RANGE OF MOTION SUMO SQT W/ KB (FEET ON PLATES)
    CHEST SQZ PRESS (2 5LBS PRESSED TOGETHER PUSH OUT FROM BODY)
    FRONT RAISE (2 5LBS)
    LATERAL RAISES (2 5LBS)
    REVERSE FLY (2 5LBS)
    OH WALKING LUNGE

  • Hey Jeff, injury. I was doing overhead plate raises, and a couple days later my left should was just dead. Hurt a ton to raise it for several days, I thought it was a rotator cuff injury or I got swimmers shoulder. Any thoughts on what I can do to avoid injury doing this exercise again maybe? Thank you if you respond.

  • This aged well… I just got a barbell and two plates 25 pounds each. Too easy for some things, perfect for others but man… this exercises are gold right now!

  • He’s not saying this should be your workout! He’s saying you could still get a good workout with a 45pd plate. Great workout and much respect.

  • awesome, i am gonna try this man!! Thank you:). this is great!! more the weight the more amazing it feels to workout serious, i just purchased a few more weight plates for my barebell, the deadlifts and squats and bench press just feels more awesome now:)

  • This is the most homoerotic thing I’ve seen all month……and I saw a homeless dude blowing another homeless dude behind a dumpster last week so that’s saying something

  • Most of these are actually dumbbell / barbell / kettle bell substitutes. Something I have noticed a lot in weight plate videos. They are fine if weight plates are the only equipment available to you but I wouldn’t inadvertently choose them over other equipment for something like rows or lateral raises. Athlean X seems to be best at demonstrating exercises unique to weight plates rather than sub exercises.