Day 14: 30 Min PUSH & PULL Dumbbell Workout [Chest & Back]// 6WS2

Get ready to sculpt a stunning back and chest with this bodyweight and dumbbell push-pull workout!

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First, we'll warm up with 10 minutes of bodyweight exercises, alternating chest and back to prime your muscles. Don't underestimate these moves - you'll feel the burn!

Then, grab your dumbbells (I use 30lb/14kg) and dive into targeted chest and back exercises, again alternating to keep your workout going strong. This is one of my all-time faves, so give it a go and let me know what you think in the comments!

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

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Workout Programs:
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💾 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 30 lbs / 14kg), a box, bench or chair and your mat.
⏱️ Intervals: 30 Seconds work, 10 seconds rest between exercises

Exercises for this 30 minute upper body home workout:

BODYWEIGHT ONLY

0:20 Wide Push Ups
1:20 Y Superman
2:20 Decline Push Ups
3:20 Pull Up Superman
4:20 Incline Push Ups
5:20 Superman
6:20 T-Rotation Push Up
7:20 T Superman
8:20 Dumbbell Push Ups
9:20 Reverse Snow Angels

DUMBBELLS

10:20 Close Grip Chest Press
11:20 Bent Over Row
12:20 Alternating Single Arm Chest Fly
13:20 Rear Fly
14:20 Chest Press
15:20 Kneeling Back Row (squeeze back)
16:20 Alt Single Arm Pec Raises
17:20 Bent Over Supine Row
18:20 Decline Chest Press
19:20 Bent Over Wide Row
20:20 Close Grip Chest Press
21:20 Bent Over Row
22:20 Alternating Single Arm Chest Fly
23:20 Rear Fly
24:20 Chest Press
25:20 Kneeling Back Row (squeeze back)
26:20 Alt Single Arm Pec Raises
27:20 Bent Over Supine Row
28:20 Decline Chest Press
29:20 Bent Over Wide Row

Finisher 20/20/20, No Rest / Fast as possible
30:20 Cobra Push Ups
30:40 Wide Push Ups
31:00 Reverse Grip Push Ups

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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!