Day 11: 30 Min CHEST AND TRICEP Workout with Dumbbells // 6WS1

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Get ready to crush your chest and triceps with this killer 30 minute dumbbell workout! This is Day 11 of the 6 Week Shred program, designed to build serious strength. I use 20 and 30 lb dumbbells, but choose weights that challenge you without pushing you too far. Remember, you can always adjust reps or use lighter weights if needed. Listen to your body and prioritize good form over heavier weights.

This workout alternates between chest and tricep exercises, with 40 seconds of work followed by 20 seconds of rest. We'll start with classic chest lifts before moving on to torch your triceps. Finally, a 2-minute complex finisher challenges both muscle groups together. Focus on your own progress, not comparisons, and celebrate your commitment to health and fitness! Check out the full list of exercises below and let's get shredded! #6WS1 #ChestTriceps

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Workout Details:
⏱️ Duration: 30 minute workout
🏋️♂️ Equipment: Two sets of dumbbells, a bench or chair, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest // We'll begin working the chest with a series of regular and isometric lifts. Take a 40 second rest then move on to burn out the triceps. We'll take another 40 second rest then move on two a 2 min complex finisher!

The format for this chest and tricep workout is as follows:

0:20 Chess Press
1:20 Palms Forward Flyes
2:20 Wide Push Ups
3:20 Neutral Chest Press
4:20 Flyes
5:20 Deadstop Push Ups
6:20 Diamond Press
7:20 Diamond Push Ups
8:20 Standing Dumbbell Low Flyes

Rest 40 Seconds

9:40 Single Arm Neutral Chest Press R
10:40 Alternating Flyes
11:40 Single Arm Neutral Chest Press L
12:40 Alternating Flyes
13:40 Single Arm Chest Press R
14:40 Palms Forward Alternating Flyes
15:40 Single Arm Chest Press L
16:40 Palms Forward Alternating Flyes
17:40 Uneven Push Ups - Alternating

Rest 40 Seconds

19:00 Skull Crushers
20:00 Supine Tricep Press 30#
21:00 Overhead Extensions 30#
22:00 Cobra Push Ups
23:00 Dips
24:00 Slow Push Ups (10 sec down, 10 sec up)
25:00 Tricep Press 30#
26:00 Single Dumbbell Press 30#
27:00 Push Up Pulses

Rest 40 Seconds

28:20 Complex Chest & Tricep Finisher — 2:00
X10 Tricep Kickbacks 20#
X10 Decline Chest Press 30#
X5 Explosive Push Ups

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Видео Day 11: 30 Min CHEST AND TRICEP Workout with Dumbbells // 6WS1 канала TIFF x DAN