Warrior Level: Chest dumbbell weight training
Warrior Level – Dumbbell Chest Workout
Drive Power. Train for Fire.
This superset workout pushes volume, stretch, and explosive press capacity. Combining incline/flat variations with isometric holds and drop sets, it targets strength, endurance, and deep fiber fatigue.
You’re not chasing the pump—you’re preparing for war.
· 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 3 (go until fail)
§ Crunches
§ Leg lift holds
§ Russian twist
§ Heel taps
§ Planks
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
§ Elevated standard push ups
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 3 (go until fail)
§ Sit ups
§ Leg lifts
§ Russian twist
§ Side planks
§ Windshield wipers
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 3 (go until fail)
§ V sit
§ Leg lift holds
§ Hip thrusts
§ Leg raises
§ Crunches
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
§ Standard push ups
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 3 (go until fail)
§ V-sit
§ Roman sit ups
§ Heel Taps
§ Side planks
§ Leg raises