Day 13: 30 Min SOLID UPPER BODY Workout with Dumbbells [Killer Drop Sets] // 6WS3

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Brace yourself for Day 13 of 6WS3, where heavy weights meet drop sets, and your upper body begs for mercy! This dumbbell workout hits all of the upper body muscles from chest to core, as we work through 30 second intervals of heavy and medium-weight exercises, followed by push up variations that'll leave your arms screaming for more. We're talking drop sets that'll squeeze every ounce of potential from your muscles, sculpting and strengthening in record time. Hit play, grab those dumbbells, and let's get stronger together! #6WS3 #DropSets #UpperBodyWorkout

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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: 2-3 sets of dumbbells (heavy, medium & light), a bench or chair, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20, 30 & 40 lb / 9, 14 & 18 kg dumbbells
⏱️ Intervals: 30 seconds work followed by 15 seconds rest x2, then 30 seconds (push ups) followed by 30 seconds rest // 1 minute finisher (20/20/20, no rest between exercises)

Exercises for this 30 minute upper body dumbbell workout:

0:29 Iso Chest Press 2x40lbs
Rest 15s
1:14 Iso Chest Press 2x30lbs
Rest 15s
1:59 Dumbbell Push Ups
Rest 30s

2:59 Chest Flyes 2x40lbs
Rest 15s
3:44 Chest Flyes 2x30lbs
Rest 15s
4:29 Decline Push Ups
Rest 30s

5:29 Bent Over Row R 1x40lbs
Rest 15s
6:14 Bent Over Row R 1x30lbs
Rest 15s
6:59 Reverse Push Ups
Rest 30s

7:59 Bent Over Row L 1x40lbs
Rest 15s
8:44 Bent Over Row L 1x30lbs
Rest 15s
9:29 Reverse Push Ups
Rest 30s

10:29 Shoulder Press 2x30lbs
Rest 15s
11:14 Shoulder Press 2x20lbs
Rest 15s
11:59 Lateral + 90 Degree Raises
Rest 30s

12:59 Rear Delt Row 2x30lbs
Rest 15s
13:44 Rear Delt Row 2x20lbs
Rest 15s
14:29 Lateral + 90 Degree Raises
Rest 30s

15:29 Twist Curls Alternating 2x30lbs
Rest 15s
16:14 Twist Curls Alternating 2x20lbs
Rest 15s
16:59 Lower Curl Pulses 2x20lbs
Rest 30s

17:59 Tricep Press 2x40lbs
Rest 15s
18:44 Tricep Press 2x30lbs
Rest 15s
19:29 Cobra Push Ups
Rest 30s

20:29 Hammer Curls Alternating 2x30lbs
Rest 15s
21:14 Hammer Curls Alternating 2x20lbs
Rest 15s
21:59 Upper Curl Pulses 2x20lbs
Rest 30s

22:59 Overhead Extension 1x30lbs
Rest 15s
23:44 Overhead Extension 1x20lbs
Rest 15s
24:29 Commandos
Rest 30s

25:29 L-Sit Toe Touches 1x30lbs
Rest 15s
26:14 L-Sit Toe Touches 1x20lbs
Rest 15s
26:59 L-Sit Toe Touches bodyweight
Rest 30s

27:59 Russian Twists 1x30lbs
Rest 15s
28:44 Russian Twists 1x20lbs
Rest 15s
29:29 Russian Twists bodyweight
Rest 30s

FINISHER 20/20/20
30:29 Incline Push Ups
30:49 Standard Push Ups
31:09 Decline Push Ups

31:49 Cool Down & Stretch

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

Видео Day 13: 30 Min SOLID UPPER BODY Workout with Dumbbells [Killer Drop Sets] // 6WS3 канала TIFF x DAN