Day 29: 30 Min CHALLENGING BACK & CALVES Workout [with Dumbbells] // 6WS1

Ditch the usual split routines and try this unexpected combo: back and calves! Grab your dumbbells (I'm using 30 lbs) and your bodyweight for a super effective workout. Ready to shake things up and see serious gains? Let's go! #6WS1 #BackBuilder #calvesworkout

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Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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WORKOUT DETAILS
⏱️ Duration: 30 minutes
🏋️ Equipment: Two sets of dumbbells and a workout mat
💪🏽 Dumbbells: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 sec work, 20 sec rest // 3 minute calves finisher

Back Exercises and Calf Exercises are listed below:

BACK FOCUSED
0:20 - Single Arm Row R
1:20 - Single Arm Row L
2:20 - Bent Over Wide Row
3:20 - Bent Over Reverse Fly
4:20 - Bent Over Alternating Row (ground pause)
5:20 - Bent Over Supine Row
6:20 - Partial RDL with Top Back Squeeze
7:20 - Lying Superman
8:20 - Lying Superman + Pulldown
9:20 - Lying Superman + Reverse Flyes

CALF FOCUSED
10:20 - Dual Outer Raises
11:20 - Dual Neutral Raises
12:20 - Dual Inner Raises
13:20 - Staggered R Foot Forward Raises
14:20 - Staggered L Foot Forward Raises
15:20 - Uni-Lateral Calf Raise R (L foot stacked behind R)
16:20 - Uni-Lateral Calf Raise L (R foot stacked behind L)
17:20 - Dual Inner Raises
18:20 - Dual Neutral Raises
19:20 - Dual Outer Raises

BACK FOCUSED
20:20 - Single Arm Row R
21:20 - Single Arm Row L
22:20 - Bent Over Wide Row
23:20 - Bent Over Wide Reverse Fly
24:20 - Bent Over Alternating Row (ground pause)
25:20 - Bent Over Supine Row
26:20 - Partial RDL with Top Back Squeeze
27:20 - Lying Superman
28:20 - Lying Superman + Pulldown
29:20 - Lying Superman + Reverse Flyes

CALF FOCUSED FINISHER — 20 seconds each, no rest

30:20 - Dual Outer Raises (SLOW)
30:40 - Dual Outer Raises (FAST)
31:00 - Dual Neutral Raises (SLOW)
31:20 - Dual Neutral Raises (FAST)
31:40 - Dual Inner Raises (SLOW)
32:00 - Dual Inner Raises (FAST)
32:20 - Uni-Lateral Calf Raise R (L foot stacked behind R)
32:40 - Uni-Lateral Calf Raise L (R foot stacked behind L)
33:00 - Calf Squats

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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!