Plate Workout
 It’s amazing what you can do with just a workout plate, most people think
 you just slide it on the bar and that’s what it is used for, but I have a
 whole workout than can be done with just the plate.  I like to use a small
 portion of these exercises,  especially the shoulder exercises right before
 shoulder and chest day in order  to properly warm-up the entire shoulder
 and chest muscles.
 
 Exercises
 Standing
 Hammer curls-with elbows at sides curl up and down keeping player vertical.
 High Pulls-grab the edge or handle of the plate with close-grip extending arms
 on the way down and pulling up to your chin or nose.
 Straight-out shoulder press-brings plate to chest then press straight out keeping
 on parallel with floor.
 Front Shoulder raises-hold top of plate straight out parallel to floor, keeping
 elbows locked lower to thigh then raise back to shoulder height.
 Bent-over row-bend at waist  and pull until you touch chest or abs.
 Trunk  Twists-pull plate in body then twist trunk left to right. 
 Overhead shoulder press-press plate overhead or lean head back to touch upper chest.
 Overhead tri extension-grasp side of plate extend behind head keep elbows in place
 then extend arms to highest point.
 Lunges/squats-with or without overhead press, single, double, or alternate.
 High Knee March w/plate overhead-march in place with plate overhead driving knees up
 as high as you can.
 Lying
 Chest Press-lay on a bench and press up keeping elbows out for chest and elbows
 in close for a good triceps burn. 
 Pullovers-lying on a bench keeping your elbows stiff lower the plate back as
 far as you can stretching  your back and upper chest, bring weight back up
 just over your face squeezing your pecs.                                                                                                                  Skull crushers-        lying on a flat or incline bench,  grip the outside of the plate keeping elbows in tight and in place touching at  the top of your head extend until full range over face in a semi-circular  manner.                                                                                                                                 Sit-ups/crunch ups-lying on a  bench or floor hold the plate over your face with elbows locked, with your  upper abs lift your shoulders up as high as it will go continuing to hold the  plate in place, repeat for as many as you can do.
 Seated
 Decline Trunk twists-on a decline or roman chair bench hold body at 45 with
 plate in hands and extended arms.  Twist  all the way from side to side for
 as many reps as possible.

 …For  more information and tips, check my website, www.chadamartin.com.