30 Min Complete Upper Body Push & Pull Dumbbell Workout

Are you ready for a challenging and effective dumbbell workout that you can do from the comfort of your own home? Look no further than this 30 minute push & pull dumbbell workout!

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This workout will target your shoulders, back, biceps, triceps, and chest, this workout will leave you feeling strong and accomplished. With a variety of dumbbell exercises to keep things interesting, you'll be sure to break a sweat and push your limits. So grab your dumbbells and get ready to feel the burn!

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Workout Programs:
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

⏱️ Duration: 30 Minutes + Cool Down & Stretch workout)
🏋️ Equipment: Set of dumbbells, a yoga block, and a mat.
⏱️ Intervals: 40 seconds work, 20 seconds rest; Finisher: 4 exercises, 20 seconds ea, no rest

Exercises for this 30 minute push & pull upper body dumbbell workout:

Shoulder Press (R)
Shoulder Press (L)

Arnold Press (R)
Arnold Press (L)

Rear Delt Row (R)
Rear Delt Row (L)

Front Raise
Alternating Upright Row

Bent Over Row (R)
Bent Over Row (L)

Bent Over Supinated Row (R)
Bent Over Supinated Row (L)

Bent Over Wide Row (R)
Bent Over Wide Row (L)

Plank Rows
Renegade Rows

Alt Hammer Curls
Alt Twist Curls

Iso Chest Press (R)
Iso Chest Press (L)

Chest Press
Negative Chest Press

Chest Flyes
Diamond Press + Pullover

Hammer Chest Press
Dumbbell Push Ups

Skull Crushers
Overhead Tricep Extensions

FINISHER
Diamond Push Ups
Tricep Push Ups
Wide Push Ups
Push Up Low Hold

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!