15 Minutes Intermediate Chest Workout with Barbell
A 15 minutes fat loss workout targeting your chest using barbell equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
15 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~158
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set the decline to 15-30 degrees — too steep shifts work to triceps.
- Secure your legs under the pads to prevent sliding.
- Lower the bar to your lower chest, just below the nipple line.
Hold two light plates squeezed together at chest height with palms pressing inward.
Form cues
- Hold two light plates squeezed together at chest height with palms pressing inward.
- Press the plates straight out in front of you until arms are fully extended.
- Squeeze the plates together as hard as possible throughout the entire range of motion.
Finish strong — take the last set close to failure.
Form cues
- Lie on the floor with the barbell in a rack or dumbbells in hand.
- Lower the weight until your upper arms touch the floor.
- Pause briefly on the floor (dead stop) to eliminate the stretch reflex.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Chest Training Tips
- *Retract your shoulder blades on every pressing movement to protect your shoulders and maximize chest activation.
- *Vary your incline angle every 4-6 weeks to hit upper, mid, and lower fibers.
- *Control the eccentric (lowering) phase for at least 2 seconds to increase time under tension.
Get this chest workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.