Recruit Level: Chest dumbbell weight training
Recruit Level – Dumbbell Chest Workout
Form First. Pressure Builds.
This entry-level chest superset workout lays the foundation with controlled, time-under-tension movements. Expect classic push patterns—flat presses paired with flys and holds—to develop stability and endurance.
Build control. Learn the tempo. Forge the frame
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ 50 body weight squats
§ Chin ups (max out)
o Set 1 x 3 (8 min, 15 max)
§ Flat Dumbbell Chest Press
§ Standard push ups (on knuckles)
o Set 2 x 3 (8 min, 15 max)
§ Dumbbell Svend Press
§ Incline Dumbbell Bench Press
o Set 3 x 3 (8 min, 15 max)
§ Flat bench Dumbbell Chest fly
§ Chest Dips
o Set 4 x 3 (go until fail)
§ Leg lifts holds
§ Reverse crunches
§ Plank
Chest day No. 2 - 30 secs between reps and 1 minute break between sets
· Superset
o Warm up x 3
§ 20 star jumps
§ Pull ups (max out)
o Set 1 x 3 (8 min, 15 max)
§ Flat bench Dumbbell Chest fly
o Set 2 x 3 (8 min, 15 max)
§ Crush press
§ Dumbbell standing low fly
o Set 3 x 3 (8 min, 15 max)
§ Hyght Dumbbell fly
§ Chest Dips
o Set 4 x 3 (go until fail)
§ Roman Sit ups
§ Reverse crunches
§ Windshield wipers
Chest day No. 3 - 30 secs between reps and 1 minute break between sets
· Superset
o Warm up x 3
§ 1 minutes of skipping (jump rope)
§ Pull ups (max out)
o Set 1 x 3 (8 min, 15 max)
§ Flat Dumbbell Chest Press
§ Dumbbell incline fly
o Set 2 x 3 (8 min, 15 max)
§ Dumbbell Svend Press
§ Dumbbell standing low fly
o Set 3 x 3 (8 min, 15 max)
§ Elevated standard push ups
§ Decline Dumbbell Chest Press
o Set 4 x 3 (go until fail)
§ V sit
§ Leg raises
§ Side Plank
Chest day No. 4 - 30 secs between reps and 1 minute break between sets
· Superset
o Warm up x 3
§ 10 burpees
§ Chin ups (max out)
o Set 1 x 3 (8 min, 15 max)
§ Dumbbell lying hammer press
§ Dumbbell Svend Press
o Set 2 x 3 (8 min, 15 max)
§ Incline Dumbbell Bench Press
§ Crush press
o Set 3 x 3 (8 min, 15 max)
§ Dumbbell standing low fly
§ Chest dips
o Set 4 x 3 (go until fail)
§ Heel Taps
§ Windshield wipers
§ Stand up knee to elbow