Day 23: UPPER BODY Workout GIANT SUPERSETS // 6WS2
Today's upper body workout with dumbbells is an absolute beast! This workout features GIANT supersets – we're talking about completing 4 exercises back-to-back for 30 seconds each before taking a 60 second break to recover and get ready for the next set.
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If doubt is creeping into your head right now about whether you can do this workout or if you should go find an easier chest, shoulders, back and/or arms workout, then tell those voices to go to hell, because you got work to do 💪🏽 You CAN and WILL crush this workout!
You'll want to have two sets of dumbbells for this workout. For reference, I'm using 20lb & 30lb dumbbells (11kg & 14kg). Make sure you can manage the weights you are using while keeping good form. If it gets too heavy or you tire quickly, then drop weights. Alternatively, if it's too easy and you need a little more then increase your weights. Customize this workout to yourself and then come back to this same workout once per week and either increase the number or reps that you do, slightly increase the weights you are using, or both. This will make you stronger.
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
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Workout Programs:
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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️ Equipment: Two sets of dumbbells (I'm using 20 + 30 lbs / 11 + 14 kg) and your mat.
⏱️ Intervals: 30 seconds work X4, followed by 60 seconds rest
Exercises for this dumbbell workout for your chest, shoulders back, biceps and triceps:
0:30 Wide Push Ups
1:00 Chest Press
1:30 Flyes
2:00 Diamond Press
60s Rest
3:30 Wide Push Ups
4:00 Chest Press
4:30 Flyes
5:00 Diamond Press
60s Rest
6:30 Bent Over Rows
7:00 Good Mornings
7:30 Renegade Rows
8:00 Kneeling Back Squeeze Rows
60s Rest
9:30 Bent Over Rows
10:00 Good Mornings
10:30 Renegade Rows
11:00 Kneeling Back Squeeze Rows
60s Rest
12:30 Tricep Push Ups
13:00 Overhead Extensions
13:30 Skullcrusher Push Ups
14:00 Skullcrushers
60s Rest
15:30 Tricep Push Ups
16:00 Overhead Extensions
16:30 Skullcrusher Push Ups
17:00 Skullcrushers
60s Rest
18:30 Hammer Curls
19:00 Drag Curls
19:30 Cross Body Curls
20:00 Circle Curls
60s Rest
21:30 Hammer Curls
22:00 Drag Curls
22:30 Cross Body Curls
23:00 Circle Curls
60s Rest
24:30 Shoulder Press
25:00 Upright Row
25:30 45° Press
26:00 Rear Delt Row
60s Rest
27:30 Shoulder Press
28:00 Upright Row
28:30 45° Press
29:00 Rear Delt Row
60s Rest
FINISHER 30s each,no rest
30:30 Dumbbell Wide Push Ups
31:00 Plank Rows
31:30 Dumbbell Narrow Push Ups
32:00 Twist Curls
32:30 Arnold Press
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!