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Wähle dein Land

Energetics Energetics
70x10kg CI IDE

    Product description

    Reach peak fitness at home with ENERGETICS’ 70x10kg CI IDE. This workout set consists of a robust steel dumbbell with a diameter of 30mm, two screw locks and 7.5kg in weights. Simply interchange the plates and secure them with the screw locks to find the appropriate load for your favourite exercises.  

    Article number: 68364

    Materials / Fabric:
    Cast Iron, Steel
    Specifications:
    Diameter: 30mm Bar Length: 35cm Amount of Bars: 1 Locking System: Screw Amount of Locks: 2 Disk Finish: Black, Powder Coated Disk 0.5kg 2x Disk 1.25kg 2x Disk 2.00kg 2x
    Extra features:
    BAR: 35X3 CM, 2.5KG PLATE SIZE: 1.4X9.6/2X12.6/2.3X14.5 CM
    Training method:
    Strength Training

    Trained muscle groups

    These muscle groups are trained with this device

    • Front core
    • Front upper body
    • Side core
    • Side upper body
    • Back core
    • Back upper body

    These training methods are possible with this device.

    Strength Training

    Training Exercises

    Biceps Curls

    Begin in standing position with one foot slightly in front. Hold dumbbell in hand with palm facing up.
    Bend elbow and lift dumbbell up.
    Return to starting position.

    Triceps Extensions

    Begin in standing position with one foot slightly in front. Hold dumbbell in hand with elbow back.
    Slowly extend lower arm to back until fully extended .
    Return to starting position.

    Loaded Sit-Ups

    Lie on back with knees bent and hold dumbbell with straight arms in front of body.
    Curl body up until lower back is off the floor. Slowly return to starting position.

    Front Raise with one arm

    Begin in standing position and hold dumbbell in hand with palm facing down.
    Lift dumbbell up until straight arm is parallel to floor.
    Return to starting position.

    Squat

    Begin in standing position with feet shoulder width apart. Hold dumbbell in front of body with both arms.
    Squat down until thighs are parallel to floor.
    Return to startin position.

    Single Leg Deadlift

    Begin in standing position  and hold dumbbell in hand with palm facing down.
    Bend forward with straight back. Move dumbbell towards floor while extending same side leg towards back.
    Return to starting position.

    Lateral Raise with one arm

    Begin in standing position with feet shoulder width apart. Hold dumbbell in one hand nect to body.
    Extend straight arm towards side and lift dumbbell up until arm is parallel to floor.
    Return to starting position.

    Basic Squat

    Begin in standing position with feet shoulder width apart. Hold dumbbells next to body with straight arms.
    Squat down until thighs are parallel to floor.
    Return to starting position.

    Bent Over Lateral Raise

    Begin in standing position leaning forward with knees slightly bent. Hold dumbbells with arms straight and palms facing each other.
    Slowly lift arms to sides until parallel to floor.
    Return to starting position.

    Bent Over Row

    Begin in standing position leaning forward with knees slightly bent. Hold dumbbells with straight arms.
    Slowly pull dumbbells upward until upper arm is parallel to floor.
    Return to starting position.

    Side Turns

    Begin in standing position with feet shoulder width apart and hold one dumbbell in fron of body.
    Raise straight arms towards ceilig and simultaneously turn upper body to one side.
    Return to starting position.

    Front Raise with both arms

    Begin in standing position and hold dumbbelsl in hand with palm facing down.
    Lift one dumbbell up until straight arm is parallel to floor.
    Slowly lower dumbbell while liftig other dumbbell up.

    Side Bend

    Stand shoulder width apart and hold dumbbells with your hands next to body.
    Bend towards side.
    Return to upright position.

    Shrugs

    Stand shoulder width apart and hold dumbbells with your hands next to body.
    Lift shoulders high and hold briefly.
    Return to starting position.

    Lateral Raise with both arms

    Begin in standing position with feet shoulder width apart. Hold dumbbells in hands next to body.
    Extend straight arms towards sides and lift dumbbells up until arms are parallel to floor.
    Return to starting position.

    Side Lunge

    Stand with feet shoulder width apart and hold dumbbells next to shoulders.
    Perform large step sideways and lower body until thigh is parallel to floor. Keep knee behind toes.
    Return to starting position.

    Shoulder Press

    Stand shoulder width apath with dumbbells next to shoulders.
    Push arms up until both arms are fully extended.
    Return to starting position.

    Shoulder Rotation

    Hold dumbbell with one hand in front of body. Put one other hand against hip.
    Rotate shoulder and move dumbbell outwards while keeping elbow close to body.
    Return to starting position.

    Renegade Row

    Begin in standard push up position with each hand holding a dumbbell.
    Lift one dumbbell off floor and pull elbow upwards. Alternate.

    Chest Press

    Lie on back with legs bent. Hold dumbbells in hand and arms extended arms towards ceiling.
    Move elbows to sides and slowly lower dumbells until upper arms touch floor.
    Push dumbbells up to return to startig position

    The ENERGETICS Training app

    • Full body workouts
    • More than 600 different exercises 
    • Easy understandable exercise explanation
    • Simple navigation for an effective workout
    Available on the App Store Android App on Google play
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