Intermediate Push Lose Fat Workout — Dumbbell

Intermediate dumbbell workout for fat loss, targeting push muscles with 3 sets of 8-12 reps and 60s rest between exercises.

Level: intermediate · Muscle group: push · Equipment: dumbbells · Duration: 45 min

Exercise Breakdown (9 exercises)

  1. 1. Dumbbell Bench Press
    3 sets · 10 reps · 60s rest
  2. 2. Dumbbell Overhead Press
    3 sets · 10 reps · 60s rest
  3. 3. Incline Dumbbell Press
    3 sets · 12 reps · 45s rest
  4. 4. Dumbbell Triceps Extensions (overhead)
    3 sets · 10 reps · 45s rest
  5. 5. Dumbbell Lateral Raises
    3 sets · 12 reps · 45s rest
  6. 6. Dumbbell Chest Flyes
    3 sets · 12 reps · 45s rest
  7. 7. Plank
    3 sets · hold for 30-60 seconds reps · 30s rest
  8. 8. Dumbbell Russian Twists
    3 sets · 15 per side reps · 30s rest
  9. 9. Cool Down: Dynamic Stretching (arm circles, torso twists)
    1 sets · 5 minutes reps · N/A rest

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