Day 29: COMPLETE UPPER BODY Workout [Compound Exercises] // 6WS2

Lets crush this challenging 30 minute complete upper body complex workout with dumbbells 💪🏽

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The format for this workout Is simple - there will be 2:30 on the clock and you’ll complete 2 exercises for a set # of reps each, on repeat. Complete as many sets as you can each round.

► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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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 Minutes + Cool Down & Stretch
🏋️ Equipment: Dumbbells (I'm using 25lbs / 11kg) and your mat.
⏱️ Intervals: The clock is on for 2:30 to complete as many rounds as possible, followed by 30 seconds rest.

Exercises for this 30 compound upper body workout for chest, back, shoulders, biceps and triceps:

0:20 CHEST COMPLEX
Chest Press x10
Wide Push Ups x10

3:20 BACK COMPLEX
Bent Over Row x10
Renegade Row x10 (L=1, R=1)

6:20 ABS/CORE COMPLEX
Arms Extended Crunches x10
Bicycles x10 (L+R=1)

9:20 SHOULDER COMPLEX
Curl to Press x10
Upright Row x10

12:20 ARMS COMPLEX
Hammer Curls x10
Overhead Tricep Extension x10

15:20 CHEST COMPLEX
Flyes x10
Diamond Press x10

18:20 BACK COMPLEX
Bent Over Wide Row x10
Stiff Leg Deadlift x10

21:20 ABS/CORE COMPLEX
Double Leg Raises x10
Alternating Single Leg V-Ups x10

24:20 SHOULDER COMPLEX
Arnold Press x10
Front Raise x10 (1 dumbbell)

27:20 ARMS COMPLEX
Drag Curls x10
Diamond Push Ups x10

30:20 FINISHER COMPLEX
Push Press x5
Snatch R x5
Snatch L x5
Dumbbell Push Ups x5

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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!