Day 8: 30 Min BACK & BICEPS Dumbbell Workout [Pull Workout] // 6WS3
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- Опубликовано: 23 авг 2024
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Time to pull yourself to new heights with Day 8 of 6WS3! This dumbbell back and bicep burner is all about sculpting your back into a masterpiece and building biceps that beg for attention. The first half is a rowing symphony, hitting every angle with variations that'll leave your lats screaming and your posture thanking you. Then we flip the script and curl our way to bicep bliss, with exercises that'll leave your arms feeling pumped-up. Each exercise is 40 seconds followed by a 20 second breather, so get ready to feel the burn and build some serious pulling power. Hit play, grab those dumbbells, and let's sculpt some serious upper body muscles together! #6WS3 #PullPower #BicepBlitz
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This is Day 8 of our 6 Week Shred III Home Workout Program. Subscribe and turn on notifications 🚨 bit.ly/TIFFxDAN
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: Two sets of dumbbells, a bench or chair, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 30 & 20 lb / 14 & 9 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest between exercises // 1 minute finisher
Exercises for this 30 minute back and bicep dumbbell workout
0:28 Single Arm Row R
1:28 Single Arm Row L
REPEAT
4:28 Rear Delt Row R
5:28 Rear Delt Row L
REPEAT
8:28 Supinated Row R
9:28 Supinated Row L
REPEAT
12:28 Shrugs
13:28 Plank Rows
REPEAT
16:28 Alternating Upright Row
17:28 Dumbell Swings
REPEAT
20:28 Alternating Bicep Curls
21:28 Alternating Hammer Curls
22:28 Alternating Wide Curls
23:28 Alternating Reverse Curls
24:28 Concentration Curl R
25:28 Concentration Curl L
26:28 Drag Curls
27:28 Alternating Crossbody Curls
28:28 Iso Bicep Curl Hold
29:28 21’s (lower, upper, full - 7 reps each)
Finisher // 1 Minute
30:28 Makers
31:28 Cool Down & Stretch
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TIFF x DAN
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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!
![Day 28: 30 Min BUILD BACK & BICEPS at Home + Abs [Dumbbell Workout] // 6WS3](http://i.ytimg.com/vi/rXGJaeIH7GA/mqdefault.jpg)
![Day 28: 30 Min BUILD BACK & BICEPS at Home + Abs [Dumbbell Workout] // 6WS3](/img/tr.png)
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Done, thanks a million. Season 2, let's go, let's go ahead 💪🏿🤸🏿♀️🏃🏿♂️🥁❤
OH my word advanced to 20's today following you for a while now. pretty huge for a 66 y/o female who is gaga about strength thank you two so much for all your hard work.
These focused workouts are brutal, but so needed and appreciated!
Thank you! Glad you are enjoying them!
That was killer. Great instructions. Thank you.
Thank you! 🙏🏼
WOW! Brutal workout - I was finished before the finisher! I will be working towards completing this with the finisher.
Glutes in so much pain after yesterday 😂
hahaha. Love to hear it. Way to work hard!
😂😂😂💪🏿💪🏿💪🏿
It’s my hammies 😢
Yes, that's me 🤣🤣
Started a week late but I’m doing it ! Love and appreciate the content so much ! I’ve been following your channel for a few months now, what a blessing to have found it ♥️ thank you !!!
Thank you so much! Appreciate you! Grateful to have you apart of our channel! 🙏🏼
Another great way to wake up! Doing this after my coffee😍. Thank you 😎
Hope you had a great workout!
Awesome workout !! Thank you 😅
🙏🏼
Holy moly, I thought I was killing it, then you threw that finisher in there back with the 30lbers!!! Killer routine
Спасибо за тренировку❤ музыкальное сопровождение супер!!!🔥
You're welcome! Glad you like the music and the workout :)
Another one bites the dust. Still hangin 💪🏾🔥👍🏾
Checking all of the days off! Week 6 will be here in no time at all 😭
Time To Smash Day 8 with Legend Bro! Let's Freaking Get It! 💖💎🙌∞
Hope you had a great workout. Great job bro!
thanks so much
it really targets the back and biceps mucsles
🙌🏼🔥
Day 8 completed! I love the "vanity" workouts!!
once again a fantastic video, 🙌 I know I'm repeating myself but it's just so absolute. 👋The highlight was the Finnisher once again Apart from the fact that I Love Maker is very stressful for a Finnisher but it was perfect,Thank you for the many creative ideas and the time that you invest ❗🔝🙏
Hello! Thanks, as always ;) Good to know you like an AMRAP finisher. Will keep it in mind for future workouts!
Great Workout, thank you!
day 8 ✅
🙌🏼🔥
This was absolutely amazing 😍 Thank you so much. Love from Kenya ❤
Thank you!!
Another awesome workout for today. Many thanks again cheers 👍😉💪😊
Thank you! 🙏🏼
Another great workout! Thanks Tiff x Dan!
Thank you!
Love 21s! Such a good burner.
🙌🏼🔥
Dunzo!! Thanks, T x D for another great workout!
Awesome job!!! 👏🏼
Awesome killer workout for back & biceps
Thank you!
Another great one. Needed a rest after yesterdays leg workout. Woof! 🐶
Loved this one.. thanks Dan ....just finished day 8.. and ready for day 9 tomorrow 💪💪💪💪💪💪
AMAZING!!!! 🙌🏼🔥
Awesome workout !! Thank you
Thank you!
It felt like I did this workout before, and I absolutely did. Cause last week I did the one you uploaded 4 months ago ^^ It's great!
Glad you liked it!
Thanks!
Thank you!! Your support is so appreciated! Hope you're enjoying the workouts
Sooooo gooood that Workout, I really enjoyed as all your Workouts as Well 💯💯💯
Thank you!!! 🙏🏼
Day 8 done💪. I felt this one for real wow😅 the aderline after is crazy am even shaking 😂😂. See you Monday after my 2days rest🤭.
Great job!!! 🙌🏼🔥
Прохожу ваш курс с опозданием, вчера делала день 7, оооо мои ягодицы, болят 😂 спасибо вам! Сегодня тренировка день 8 👍
Done. Ty so much
🙏🏼
Thank you great workout😊
Thank you!!!
Done thank you ❤
🙌🏼
Thank you ❤
Day 8 Round 2 completed!
Awesome, thanks!
Thank you!
Bravo!!!!!!!!!
Glad you like it!
Good one, thank you 😅😅!
So much fun! The best! Thank you!
Glad you liked it!
Day 8 Completed 💪💯💯😎
Way to go!! Keep it up!
Good things come to those who sweat.
🙌🏼🔥
TY awesome workout💪😤🤘
Thank you!
Biceps got shredded on this one!
Love to hear it!! 🔥💪🏼
❤❤❤, Спасибо.
Dan, when you work out in a day is this the only work out you do or do you do another 45 minute work out in the afternoon etc?
desde España, fantastico entrenamiento.
Thank you 🙏🏼
Stupid question but should do these workout challenge literally everyday without any rest days?
They have two rest days a week and on some days it's just bodyweight workouts. So yes you can follow them everyday. But more importantly, do them as you feel like and choose a weight that you are comfortable with.
Not a stupid question at all. The workouts are structured with 5 day workout splits and 2 rest days. Your can download our free schedule at bit.ly/WorkoutSchedules
@@TIFFxDANthanks!
Its never a stupid question ya only clever if u know the answer
I have metal dumbells so I wanted to know if you can suggest another exercise other than the plank row??
Questo bellissimo allenamento è ottimo anche per le donne ❓💪💪💪
Great for anyone! Men or women! 💪🏼🔥
soy su seguidora, fabuloso lo que hace por y para nosotras👍👍❤❤👌
Thank you! 🙏🏼
This is punishing but in a good way 😊
Right on. Glad you like it!
Yo subscribed. Money well spent 🤺💯🙏🐦🔥❤️
Thank you so much... Appreciate that.
Obrigada 🇵🇹 💪
🙏🏼
🔥🔥🔥
🙌🏼🔥
Birthday workout 🏋️ 🎉
HAPPY BIRTHDAY!!!! 🙌🏼 🎉
💪💪🇨🇿❤Thanks
❤️
Yeah buddy
🙌🏼🔥
When is day 9 being released
Hi Dan do you use 30lb and 20lb just for demonstration purposes? If you were doing this actual workout would the weights you choose be heavier?
Great question. And if I'm honest, it depends on the day. Somedays I'm feeling stronger than others or want to push myself more and I will go up in my weights... other days 30lbs and 20lbs do the trick based on the amount of exercises and reps I'm doing.
Thank you for your transparency. These workouts are fantastic.
💯💯💯💯💯👊👊👊☑️☑️☑️💝💝💝💝
Great job!
The workout is really nice, but why can't you put the ads before or after the actual workout? It really ruins the whole thing for me if i get interrupted for about a minute three times each. I really couldn't care less about 5 minutes of ads before the workout start or right after it is finished, or even between the back and the biceps part where i adjust my weight anyways. But if this trend continues I will most likely stick to other videos.
You're welcome to stick to other videos. We totally get it! Ads help support our channel and keep our workouts free. We have ad free videos and music free videos (timers only) in our subscribers... but we totally support you doing what's best for you!
@@TIFFxDAN Don’t get me wrong, as I might have written that comment immediately after a workout with that kind of interruptions. I absolutely love your workouts and I am regularly doing them for around 2 years now. I just wanted to give some constructive criticism: if you have the choice on where to place the ads, right before or after the workout would probably be the best for everyone. As I only have one pair of dumbbells, I often have to change the weight in the middle of the workout. So, if you have two sections with different weights used, that is also a convenient moment to play some ads. I don’t want you to play less ads, just at different times :)
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