Overall Progress
Training Basics: Sets & Reps
Transform your weights into a single long barbell for squats and heavy rows.
Adjustment Guide
- Join the two dumbbell bars together using the long central connection foam bar.
- Slide an equal number of weight plates onto both outer ends.
- Twist the 30mm screw closures down tightly until they flush firmly against the plates. Ensure no wobbling.
Build two separate independent dumbbells for overhead pressing and accessory work.
Adjustment Guide
- Disconnect the central barbell extension tube entirely.
- Build two separate individual dumbbell bars.
- Assemble with identical weight distribution on each side of the hand grips. Lock tightly with the screw closures.
Compact single-weight solution designed for bicep curls and dynamic halos.
Adjustment Guide
- Slide your selected vinyl plates onto the vertical kettlebell base pin handle.
- Thread the lock collar down securely from the top of the pin.
- Grip the curved handle horns and verify the lock is secure before lifting.
Ergonomic floor stands that allow for deeper chest extension and protect wrists.
Adjustment Guide
- Place the independent plastic ergonomic handles flat on your floor or exercise mat.
- Grip handles firmly. Keep your wrists entirely straight and neutral, never bent backwards.
- Lower your chest down between the handles to access a larger range of motion (deficit).
Barbell Goblet Squat
Form & Technical Cues
Lift the barbell up safely and cup it vertically against the top of your chest. Stand with your feet slightly wider than shoulder-width apart, toes pointed outward about 15 degrees. Drive your hips back and down as if sitting in a low chair. Keep your chest high and look straight ahead. Push hard through your heels to stand back up.
Barbell Bent-Over Row
Form & Technical Cues
Soft-bend your knees slightly, hinge forward deeply at your hips (about 45 degrees), and keep your lower back perfectly flat. Let the bar hang straight down. Pull your elbows up toward the ceiling, grazing your ribs, and pull the bar into your belly button. Squeeze your upper back muscles for 1 full second before lowering under control.
Deficit Push-Up
Form & Technical Cues
Place the handles slightly wider than shoulder-width. Grip the handles so your wrists are entirely straight, not bent backwards. Drop to your knees, and bring your hips forward so your torso forms a straight line from your head to your knees. Lower your chest down between the handles (the deficit). Push the ground away forcefully to lock out your arms.
Dumbbell Overhead Press
Form & Technical Cues
Stand tall with your abdominal core braced tightly. Clean the dumbbells up to shoulder level with your palms facing forward. Press both weights straight up toward the ceiling in a symmetrical path until your elbows lock out overhead. Lower them slowly back to your shoulders.
Kettlebell Bicep Curls & Halos
Form & Technical Cues
Curls: Hold the kettlebell handle with both hands in front of your thighs. Keep your elbows glued to your sides, squeeze your biceps, and curl the weight up to your chin.
Halos: Hold the kettlebell upside down by its horns at chest height. Circle the weight tightly around your head in a fluid loop, keeping your core entirely locked to challenge your balance.
Tunturi Vinyl Barbell & Dumbbell set (20 kg) Inventory
Your adjustable equipment package has a total combined weight of 20 kg. It consists of the following components:
4 x 2 kg Plates
Vinyl weight plates (8 kg total)
4 x 1.5 kg Plates
Vinyl weight plates (6 kg total)
4 x 1.25 kg Plates
Vinyl weight plates (5 kg total)
Bars & Connector
2x Dumbbell Bars & 1x Barbell connecting tube
Handles & KB Pin
2x Push-Up/KB handles, 1x KB base pin, 5x collars
Recommended Exercise Starting Weights
Select an exercise below to load it into the Plate Setup Visualizer on the right side and see how to assemble the required plates.