Day 26: 30 Min Dumbbell CHEST & TRICEP WORKOUT at Home [High Volume] // 6WS3

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Ready to pump up your chest and sculpt those triceps? Day 26 of 6WS3 is a dumbbell upper body workout designed to max out your volume and leave your arms begging for mercy. We're ditching the heavy weights and focusing on high reps and controlled movements, squeezing every ounce of potential from your muscles. Think chest presses that'll ignite your pecs, tricep extensions that'll sculpt cut, and push ups that'll leave your chest and arms feeling sore, but oh so good! Each exercise gets hit with three sets: 40 seconds of work, followed by 20 seconds of rest, then 30 seconds of work, then 20 seconds of recovery, then 20 seconds of work, ending with 20 seconds of rest. And just when you think you're done, we'll double down and repeat the entire circuit for a final, muscle-melting finisher. No excuses, just high volume sets, and the satisfaction of pushing your limits. Grab those dumbbells, hit play, and let's conquer your upper body goals together! #6WS3 #HighVolumeChallenge #ChestTricepBurn #DumbbellDomination


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This is Day 26 of our 6 Week Shred III Home Workout Program. Subscribe and turn on notifications 🚨 https://bit.ly/TIFFxDAN

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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: Two sets of dumbbells (light & medium), and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 3 sets/exercise: 1st: 40 seconds work, 20 seconds rest // 2nd: 30 seconds work, 20 seconds rest // 3rd: 20 seconds work, 20 seconds rest

Exercises for this 30 minute chest and tricep dumbbell workout::

Dumbbell Chest Press
Dumbbell Chest Press
Standard Push Ups

Dumbbell Chest Flyes
Dumbbell Chest Flyes
Wide Push Ups

Dumbbell Skull Crushers
Dumbbell Skull Crushers
Skull Crusher Push Ups

Narrow Chest Press
Narrow Chest Press
Diamond Push Ups

Overhead Extensions
Overhead Extensions
Narrow Push Ups

Standing Dumbbell Low Flyes
Standing Dumbbell Low Flyes
Archer Push Ups

REPEAT ALL

Cool Down + Stretch

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