Day 22: 40 Min Dumbbell PUSH WORKOUT [Chest, Triceps & Shoulders] // 6WS1

Challenge your upper body with this dumbbell-powered push workout! We'll sculpt our chest, triceps, and shoulders, building muscle and burning fat. Grab your dumbbells (mine are 30 and 20 pounds for reference).

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The workout consists of three rounds, each with four exercises. Perform each exercise for 30 seconds, followed by 30 seconds of rest. Want to keep your heart pumping? Do high knees or mountain climbers during those breaks. After each round, take a 1-minute breather before diving into the 2-minute finisher that'll push your limits. Let's go! #6WS1 #PushDay #upperbodyworkout

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

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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
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💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

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WORKOUT DETAILS
⏱️ Duration: 40 minute workout
🏋️ Equipment: Two sets of dumbbells and a workout mat
💪🏽 Dumbbells: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 30 seconds work, 30 seconds rest between exercises // For all of you savages out there that want to keep your heart rate up during rest periods you can do high knees or mountain climbers. We'll take a 1 minute break between each round. After the three rounds have been completed then we'll move on to a 2 minute finisher that will test your will! Hang in there and give it all you got

Exercises for this upper body dumbbell push workout:

0:20 Round 1 - Repeat 3X
1. Hollow Chest Press
2. Half Kneeling Shoulder Press R (kneel on R knee, press with R arm)
3. DB Wide Push Up
4. Half Kneeling Shoulder Press L (kneel on L knee, press with L arm)

REST: 1 MINUTE

12:50 Round 2 - Repeat 3X
1. Tricep Press
2. 90 Lateral Raises
3. Overhead Tricep Press
4. Arnold Press

REST: 1 MINUTE

25:20 Round 3 - Repeat 3X
1. Alt Pec Raise
2. L-Sit Shoulder Press
3. Flyes
4. Diamond Push Ups

REST: 1 MINUTE

37:50 Finisher - 2 Minutes
x6 Push Press
x6 DB Push Ups
x6 Tricep Kickbacks
Continuous repeat for the duration

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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!