Intermediate Push Lose Fat Workout — Gym

Intermediate push day workout for fat loss, focusing on compound and isolation exercises with moderate reps.

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

Exercise Breakdown (10 exercises)

  1. 1. Dynamic Warm-up: Arm Circles
    1 sets · 15 each direction reps · 30s rest
  2. 2. Dynamic Warm-up: Cat-Cow
    1 sets · 10 reps · 30s rest
  3. 3. Compound: Barbell Bench Press
    3 sets · 8-10 reps · 90s rest
  4. 4. Compound: Incline Dumbbell Press
    3 sets · 10-12 reps · 75s rest
  5. 5. Compound: Overhead Press (Dumbbell or Barbell)
    3 sets · 8-10 reps · 75s rest
  6. 6. Isolation: Triceps Pushdowns (Cable)
    3 sets · 10-12 reps · 60s rest
  7. 7. Isolation: Dumbbell Lateral Raises
    3 sets · 12-15 reps · 60s rest
  8. 8. Core: Plank
    3 sets · Hold 45-60s reps · 45s rest
  9. 9. Cool-down: Static Chest Stretch
    1 sets · Hold 30s reps · N/A rest
  10. 10. Cool-down: Static Triceps Stretch
    1 sets · Hold 30s reps · N/A rest

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