WarDad Level: Chest dumbbell weight training
WarDad Level – Dumbbell Chest Workout
Command the Weight. Dominate the Burn.
This advanced battle plan hits every angle with brutal superset combos—heavy compound lifts paired with burnout isolation. Expect deep pause presses, slow eccentric flys, and non-stop reps designed to break plateaus and sharpen willpower.
You don’t train for comfort. You train for kingship.
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ 50 body weight squats
§ Pull ups (6 min, max out)
o Set 1 x 4 (8 min, 15 max)
§ Flat Dumbbell Chest Press
§ Standard push ups (on knuckles)
§ Dumbbell Svend Press
§ Incline Dumbbell Bench Press
o Set 3 x 4 (8 min, 15 max)
§ Flat bench Dumbbell Chest fly
§ Chest Dips
o Set 4 x 4 (8 min, 15 max)
§ Crush press
§ Standing Hyght Dumbbell fly
o Set 5 x 4 (go until fail)
§ Crunches
§ Leg lift holds
§ Russian twist
§ Heel taps
§ Planks
o Set 6
§ 150 Squats
Chest day No. 2 - 30 secs between reps and 1 minute break between sets
· Superset
o Warm up x 3
§ 50-star jumps
§ Chin ups (6 min, max out)
o Set 1 x 4 (8 min, 15 max)
§ Flat bench Dumbbell Chest fly
o Set 2 x 4 (8 min, 15 max)
§ Crush press
§ Dumbbell standing low fly
o Set 3 x 4 (8 min, 15 max)
§ Chest Dips
o Set 4 x 4 (8 min, 15 max)
§ Dumbbell Svend Press
§ Incline Dumbbell Bench Press
o Set 5 x 4 (go until fail)
§ Roman sit ups
§ Leg lift holds
§ Russian twist
§ Side planks
§ Windshield wipers
o Set 6
§ 15 minute jog
Chest day No. 3 - 30 secs between reps and 1 minute break between sets
· Superset
o Warm up x 3
§ 20 body weight lunges (10 each leg)
§ Pull ups (6 min, max out)
o Set 1 x 4 (8 min, 15 max)
§ Flat Dumbbell Chest Press
§ Dumbbell incline fly
§ Dumbbell Svend Press
§ Dumbbell standing low fly
o Set 3 x 4 (8 min, 15 max)
§ Dumbbell reverse bench press
§ Decline Dumbbell Chest Press
o Set 4 x 4 (8 min, 15 max)
§ Standing Hyght Dumbbell fly
§ Chest Dips
o Set 5 x 4 (go until fail)
§ V sit
§ Leg raises
§ Standing elbows to knees
§ Heel taps
§ Crunches
o Set 6
§ 10 squat jumps x 10
Chest day No. 4 - 30 secs between reps and 1 minute break between sets
· Superset
o Warm up x 3
§ 10 burpees
§ Chin ups (6 min, max out)
o Set 1 x 4 (8 min, 15 max)
§ Dumbbell lying hammer press
§ Dumbbell Squeeze chest Press
o Set 2 x 4 (8 min, 15 max)
§ Incline Dumbbell Bench Press
§ Crush press
o Set 3 x 4 (8 min, 15 max)
§ Dumbbell standing low fly
§ Chest dips
o Set 4 x 4 (8 min, 15 max)
§ Dumbbell Svend Press
§ Standing Hyght Dumbbell fly
o Set 5 x 4 (go until fail)
§ V-sit
§ Crunches
§ Heel Taps
§ Side planks
§ Reverse Crunches
o Set 6
§ Jump rope: 2 minutes x 5 30 secs between rounds