Intermediate Chest Lose Fat Workout — Dumbbell

Target chest fat loss with this intermediate dumbbell workout, focusing on compound and isolation exercises. Optimize your gains!

Level: intermediate · Muscle group: chest · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (7 exercises)

1. 1. Dumbbell Bench Press
   3 sets · 10 reps · 60s rest
2. 2. Dumbbell Incline Press
   3 sets · 10 reps · 60s rest
3. 3. Dumbbell Flyes
   3 sets · 12 reps · 45s rest
4. 4. Dumbbell Pullovers
   3 sets · 12 reps · 45s rest
5. 5. Dumbbell Floor Press
   3 sets · 10 reps · 60s rest
6. 6. Dumbbell Russian Twists
   3 sets · 15 reps · 45s rest
7. 7. Plank with Dumbbell Drag
   3 sets · 10 per side reps · 60s rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.