Bench Press/Chest Press
If fat loss is your goal you need to focus on the heavy hitters. The exercises listed above give you the most bang for your buck because they work multiple muscle groups at once. You’ll get much better results from hitting these exercises a few times a week rather than focusing on smaller muscle groups which you hit with the major lifts anyway.
If you’re looking to grow muscles like biceps and triceps, curls and extensions certainly have their time and place. Just throw those into your workout after you’ve done your major lifts. This way you’ll be hitting them twice at the very least -once with your major lift and then again with the isolation exercises.
Give these workouts a shot!