Day 2: 30 Min TOTAL UPPER BODY Dumbbell Workout // 6WS3

Ready to sculpt and torch your upper body in just 30 minutes? Day 2 of 6WS3 is here, packing a punch for your shoulders, back, chest, triceps, and biceps! Grab those dumbbells and get ready for intense work intervals followed by quick breaks that'll keep your heart pumping and muscles screaming for more. No excuses, just pure results. Let's crush this workout together! #6WS3 #DumbbellUpperBody

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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

Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: Two sets of dumbbells, 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

Exercises for this 30 minute upper body dumbbell workout:

0:28 Shoulder Press
1:28 Front to Lateral Raises
2:28 Upright Row + 90° Lateral Raise
REPEAT

6:28 Bent Over Rows
7:28 Renegade Rows
8:28 Dumbbell Swing
REPEAT

12:28 Bicep Curls Alternating
13:28 Hammer Curls Alternating
14:28 Reverse Curls Alternating
REPEAT

18:28 Twist Chest Press
19:28 Chest Flyes
20:28 Reverse Grip Chest Press
REPEAT

24:28 Tricep Kickbacks
25:28 Overhead Extensions
26:28 Narrow Press
REPEAT

FINISHER 30/30/30/30
30:28 Plank Row R
30:58 Plank Row L
31:28 Supermans
31:58 Dumbbell Push Ups

32:48 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!