Day 11: 30 Min CHEST AND TRICEP Workout with Dumbbells // 6WS1
Get ready to crush your chest and triceps with this killer 30 minute dumbbell workout! This is Day 11 of the 6 Week Shred program, designed to build upper body strength. I'm using 20 & 30 lb dumbbells, but choose weights that challenge you. Remember, you can always adjust reps or use lighter weights if needed. Listen to your body and prioritize good form over heavier weights.
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This workout alternates between chest and tricep exercises, with 40 sec work followed by 20 sec rest. We'll start with classic chest lifts before moving on to torch your triceps. Finally, a 2-minute complex finisher challenges both muscle groups together. Focus on your own progress, not comparisons, and celebrate your commitment to health and fitness! Check out the full list of exercises below and let's get shredded! #6WS1 #ChestTriceps
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
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 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: 30 minute workout
🏋️ Equipment: 2 sets of dumbbells and a mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest // 2 min complex finisher
Format for this chest and tricep workout:
0:20 Chess Press
1:20 Palms Forward Flyes
2:20 Wide Push Ups
3:20 Neutral Chest Press
4:20 Flyes
5:20 Deadstop Push Ups
6:20 Diamond Press
7:20 Diamond Push Ups
8:20 Standing Dumbbell Low Flyes
Rest 40 Seconds
9:40 Single Arm Neutral Chest Press R
10:40 Alternating Flyes
11:40 Single Arm Neutral Chest Press L
12:40 Alternating Flyes
13:40 Single Arm Chest Press R
14:40 Palms Forward Alternating Flyes
15:40 Single Arm Chest Press L
16:40 Palms Forward Alternating Flyes
17:40 Uneven Push Ups - Alternating
Rest 40 Seconds
19:00 Skull Crushers
20:00 Supine Tricep Press 30#
21:00 Overhead Extensions 30#
22:00 Cobra Push Ups
23:00 Dips
24:00 Slow Push Ups (10 sec down, 10 sec up)
25:00 Tricep Press 30#
26:00 Single Dumbbell Press 30#
27:00 Push Up Pulses
Rest 40 Seconds
28:20 Complex Chest & Tricep Finisher — 2:00
X10 Tricep Kickbacks 20#
X10 Decline Chest Press 30#
X5 Explosive 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!