Olympic Heavy Weight Session

Olympic Heavy Weight Session

If you are in a rush but want a really good weights session then look no further than the Olympic bar. If you are unfamiliar with what this is, Olympic bars are very commonly used in gyms mainly by men, but are becoming more and more popular for use in workouts and less intimidating to women as a result.  They are heavy weights, so with a low sets/reps workout you can get a very effective workout in quick time.

Olympic Bar Info

A men’s Olympic bar is a metal bar that is 2.2 metres (7.2 ft) long and weighs 20 kilograms (44 lb). The outer ends are 50 millimetres (2.0 in) in diameter, while the grip section is 28 millimetres (1.1 in) in diameter, and 1.31 metres (4.3 ft) in length.

A women’s Olympic bar is similar to the men’s bar, but is shorter – 2.01 metres (6.6 ft) – and lighter – 15 kilograms (33 lb) – with a smaller grip section diameter (25 millimetres (0.98 in)). Also in contrast to the men’s bar, the women’s bar does not sport a center knurl. Powerlifting utilizes the same bar for both male and female competitors.

The Exercises
If you are unsure of how to complete these exercises click on the links, I have found the best YouTube videos for you.

Olympic Squat – Using a High Olympic Bar
Olympic Split Squat
Olympic Deadlift
Bench Press – Using an Olympic bar mounted on a bench press bench. 

Sets

First/Second Sets 10 reps Light – Med
Third/Fourth Sets 8 reps Med – Heavy
Fifth/Sixth Sets 3 reps Heavy

Finisher

V sit ups 
10 x 4

Plank
2 x 1 minute

This is a great workout and can be done in 30 minutes once you are familiar with the exercises. Let us know how you got on!

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