Day 11: 30 Min CHEST AND TRICEP Workout with Dumbbells // 6WS1
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- Опубликовано: 17 сен 2024
- 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.
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
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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!
![Day 11: 30 Min DUMBBELL HIIT + ABS [Fat Burning Workout] // 6WS2](http://i.ytimg.com/vi/GB3kMRTr_w4/mqdefault.jpg)
![Day 11: 30 Min DUMBBELL HIIT + ABS [Fat Burning Workout] // 6WS2](/img/tr.png)
![Day 26: 30 Min Dumbbell CHEST & TRICEP WORKOUT at Home [High Volume] // 6WS3](http://i.ytimg.com/vi/hkeLoBUbY00/mqdefault.jpg)
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I judge these videos by how much I call you names and tell you you're crazy throughout. You got called a lot of things during this one haha. Thanks for the great content!!! Easily my favorite at-home workout channel on RUclips.
Haha day made. Thanks Jon! 🙏🏽
@@TIFFxDAN Dude you use 20 + 30 lbs dumbells right... Is each dumbell 20 lbs or 10 each?
👌
@@KiyotakaAyanokoji.72120 lbs each ive just been using 20s for the whole thing since its all i have access to
This is one of the most challenging workout of the series. So grateful for you amazing content. I have never felt fitter in my life.
Love to hear it. Congrats on staying with it. Keep it going!
@@TIFFxDAN everyday. Even my toddler loves your workout, especially burpees. He’s up to 20 now 😂
Me on any time I am watching a video and get an ad: SKIP IT!
Me doing a workout video and getting an ad: well this must be a sign I should get a break. Why would I get an ad if I didn’t deserve a break?
hahaha!!!! This just made our day! 😂 You DO deserve those breaks! You've earned it! 😉
Wow! So much volume in only 30 minutes! I know I will feel this tomorrow!! I had to use 15 and 20 pounds and do some of the push ups from the knees particularly the diamond push ups and the explosive ones at the end. I’m a woman but I love strength training you’ve earned a new subscriber especially because I love changing up the grips I had kinda forgotten about that! Great work!
Thank you so much! Happy to have you apart of our RUclips family ❤️🙏🏽
I’ve been following along to your videos for about two weeks now and am already seeing results! Thanks for the awesome content bro, much appreciated!
Discovered this video by luck and am hooked to it! Three times a week of this video workout and two days of 3mile run each, am satisfied and feeling greaaaaaat!
So glad you found our channel. Sounds like you have a good system in place. Keep working hard and pushing yourself!
The last exercise got me on my knees, breathing super heavily 🙏🙏 thank you for this killer dan
Did it again! This is awesome those push-ups kicked my butt I tried hard I had to do them on my knee’s great workout. Thank you again boss.
🙌🏽🙌🏽🙌🏽
Brilliant, really like this series. Excellent format with non-vocal tunes.
Yeah🤙🤙🤙
You really have one of the hardest and best workouts here on RUclips!!!
Really love them!!
You rock🤙
Thank you! Really appreciate that. Thanks for following along. We'll keep the workouts coming 👊🏼
My triceps feel like jelly 😂 I always struggled to grow the back part of my tricep and I can officially say I’m seeing some growth!! 🔥
😂😂😂 Success 🙌🏼 way to work hard and congrats on your progress!!
Jelly 😂😂😂😂
Starting our routine for the day 💪
Thx, I really needed this distruction in my upper body.
You're welcome! Glad you enjoyed the workout 💪🏽
with my kid out of school I'm doing dumbbell workouts this summer. Grateful I found your channel! these are amazing
I'm on day 10 today and this was a blast! But I am happy there are no more 1 hour long workouts in the challenge though!🙈30-40min is the perfect sweet spot for me😁
Tough but worth it! Loved that! Thank you!
💪🏼🔥
I just did this work out and took my time. I went to the doctor and they said I had 33% skeletal muscle and told me to start lifting weights because I was just feeling weak all the time and to also do cardio. So I have been for the past 2 weeks and I have found your video to be very helpful to do. I tried to keep up at the end but I couldn't so I just took my time with it and did what I could. I have started lifting weights with my husband and he's been lifting weights since he was a teenager and his form is better than mine and God bless him with being patient with me. I am not to good at doing pushups so I do them on my knees or use a way. Doing cardio is easy but weights for me I am lost. I glad your video was helpful even though I only did 2 reps of each sets I figured it was a good start. So far I have lost 6oz which isn't much but my water has went up in my body and I have lost subconscious fat 0.2 down and (probably spelled wrong) body fat down by 0.2 that I know is good. I didn't gain the extra 30lbs over night I don't expect to lose it super fast but I know I take 2 rest days which are on my days off and work out before or after work. I will get stronger daily and slowly and I am fine with that also this is helping me out with my depression some too after 2 misscarriage each a year apart and each 1 month apart I am slowly getting back to feeling better and that is a good start. I will use this video on days I cant go to the gym with my little 5lbs weights until I get stronger and can move up to 10lbs. I have started a fitness journal and its just the works out I have done and the days. Like for instance today was chest and triceps and abs. Tomorrow I may do back and biceps just writing that done and knowing I did it helps me. Keep up the good work.
Sounds like you are on the right track! Pushups will come with time, and Tiff still prefers to do them on her knees so no shame there! It's just all about consistency and listening to your body. The only person you need to compete with is yourself. ❤️ Working out has helped a lot with our mental health, especially over the last year. Excited for you to start on your new fitness journey and that you are journaling it all. Keep up the great work! Sending lots of love your way 🙏🏽👍🏽
@@TIFFxDAN yes I weighted myself Saturday on the 24th and even though I have only lost 1lb I am not upset about it. My husband is very encouraging and said you are doing good and you are eating more now regular meals now instead of 1 and you are drinking more water now instead of maybe 1 bottle a day. You got this and I am proud of you. Keep it up. So even if the bad weight comes off slowly I'm actually happy with that. As they say Rome wasn't built in a day! So it is still progress even if it is slow at first. My husband said dont worry about what I can do you are just starting out take your time. You are only in competition with yourself you will get stronger even if at first you don't think you will. I know you will because I believe in you. So I will stick to my wall and countertops and knee push ups as long as I want to. I can do this and so can others and so can you guys!! Sorry so long.
I love these videos they help me feel confident especially in the gym !
My muscles weren’t ready for that finisher!! 😆 💪🏼 Thanks Dan!!
😅😅 Great job!!
OUTSTANDING!!!!! I’m 53 years old and have been working out on and off for what seems like, well, 53 years. This workout is so focused and efficient. Thank you Dan and Tiff. You have definitely put a lot of thought and intention in your routines. Keep it up please!
Thank you so much! Appreciate the feedback and glad to hear you’re enjoying the videos!
Great workout. Chest and Triceps are definitely pumped. Did 30 lbs and 20 Lbs for last round. Thank you.
You have the best at home work outs! You always have lifts I've never seen before that help me work all of my muscle groups! These are insanely hard too! Thanks for helping me push myself!
Thank you ❤
Un des meilleurs cours du web : intense , précis , trainning 30´ bien construit , thanks
Wow, huge workout 🏋️♂️ thank you 🙏!
It's working 💪 for me, shaping and building my chest and arms. Thanks again
Oh wow! Explosive push-ups at the end? Lucky if I can do something like a regular one. Awesome as always! Loving this 6 week shred
Glad to hear you’re loving it Thomas!!
Great burn!! Thank you!! ❤
Dude i tought i was working hard until i did one of your bicep workouts and was sore for a couple days, hopefully these videos will make my results better.
Thanks for the awesome content!
Greetings from Finland my guy.
day 11 done! thanks for the great content!
So, yes...this workout definitely targets your chest muscles. Feeling it today! Thanks so much!!
Needed this change in my workout 🏋️♀️
Always nice to change things up!
I’m so greatful I found your channel. This was my first exercise doing your exercises. My arms are burning
So glad to have you here! 🙌🏼🔥
This was my first workout of yours that I was not sure I would make it through. Got cocky and went for higher weight that first set. BIG MISTAKE! pushed through. Though the slow push ups after tricep dips was just cruel. Thanks for the workout.
hahahaha. I know exactly what you're talking about! The mind and body often think/act differently 😂 nice work powering through!
Subbed! Really appreciate you sharing your knowledge. I have small children and work many hours so I don’t have time to go to the gym. Following your videos helps me to get an effective workout in between the craziness. Thank you!!
Thankyou so much for this wonderful quick workout .I enjoyed it completely !!
You're so welcome!
💪👍 I enjoyed it! Feeling so good 😊
Great job!
Like always,perfect workout.
Shoulders are on fire 🔥 👍🏻
Thanks and glad you liked the workout!
What a killer workout! I overestimated and took a heavier set of dumbells but had to drop to a bit lighter ones.. I have sore arms today!! The workout is worth every minute!
Thank you 🤗🤗
Love that you’re pushing yourself. That’s awesome!!! Keep it up!!!
This is definitely not a beginner workout. If you are just beginning make sure to use a very light weight. Doring the ads, let them play as do ab workout in between. Great video. 👍
Yes done!
Great job
This triceps workout with dumbbells was kicking my butt. Especially the slow chest work. I tried never give up but I took my brakes. Great work!
Glad you took breaks! This one is intense for sure! Great job as always beverly! 🙌🏽👏🏽
Underrated channel with great workouts. Hope you surpass 1million soon.
Thank you so much. 🙏🏽🙏🏽
Thanks for a great chest workout
Now onto the back and bicep video
Nice work!!!
Thanks a lot once again was a killer. But this time I could push through. Cheers can’t wait for the next.
Glad you enjoyed the workout!
You are making an awesome video. I feel my triceps and chest pump after I finish this workout 😆
Thanks💓💓
Glad you liked it!! Thank you.
day 11 checked ✔ my arms start shaking after half way through the workout, but feeling great after that 💪
Oh, same! Way to push yourself!
Love your workouts so much. My husband was a little jealous when I told him how much I loved dan’s workouts. So I made him do one and now he’s like “ok, you can love dan’s workouts. Just don’t make me do anymore! He killed me!” Hahahahahahaha thanks so much! ♥️
Extra les séances programmées par segment musculaire !!!! Merci 😊
🙏🏼
Excellent. Whoever finished got a good workout 👏
Wow...looking forward to repeat this. Feels good 👍
Chest, triceps - no problem, can do that. After all done it in the gym for years! But no, exercises never done before (like the staggered pushups), quantity and variety of reps, intensity all made this one brutal routine. Thanks!
This one is for sure brutal! Awesome job Raed!
Hii sir 🖐️ I am from India and your home workout channel is favourite ❤️❤️👍👍💪
Thanks for posting. This is a great workout!
Love it, best home workout videos by far. Been using the 30Lbs and definitely feel the burn, muscles always feel pumped after following one of your workouts.
I loved your routine Thor.
😂😂 Thank you :)
Can’t believe you offer these for free…great programming.
Thank you Jason. Appreciate it. 🙏🏽
Great workouts, keep them coming thanks 💪
You got it. Thanks for following along!
Intense as Hell.. great workout..
Thanks for the workout. That was awesome
You’re welcome. Glad you like it!
Thank you very much bro for rhis chest and triceps workout
🙏🏽🙏🏽🙏🏽
Holy cannoli. I've never experienced shaking with chest presses and those darn cobra and slow push-ups were insane. Loved it and thank you!!
Loved this
🙌🏽👏🏽💪🏽
Top training the best on yt for Chest and tri.💪🏽
Just crushed this workout. It was amazing.
Thank you so much. You are THE BEST!!!!
YOU are. Thank you! 🙏🏽
Such a great workout! My arms were shaking for that last set
Day 11 done ✔️
Awesome job!!! 🙌🏼🔥
Looks fun, can’t wait to do this tomorrow!
Great videos on this channel!
You make rhe best workout videos
i just found out this channel few weeks ago. thank you for making this amazing video
Loved it!
Glad you like it!
Your excercises are really good! 👏👏All your videos are great. It is quite a while that I am looking for some excercise that are shown in complete version, and that last at least 30min! This is my 4th week with your program. 🏋️♂️💪Thank you!
🙌🏽🙌🏽🙌🏽 Thank you. Great job on all your hard work! Congrats on week 4! You are a BOSS!
We like your cabinet colour combo
It's great to follow along. I subscribed to you.
Thank you 🙏🏽
Wow!! That’s was great. Never trained like that before!
Loved this so much!!!!
Done for Day 11 after 2 days break
it looked only 30 mins , but I can feel the burn
10 sec push up and down was a killer
Did you stick to it lol if so, how are you feeling at the end?
Yo me too
Awesome you guys looking like a good team ✌
Thanks, appreciate it!
🔥🔥🔥.! Great routine💪🏻💪🏻💪🏻
Glad you enjoyed it!
Thank you so much 😎
🙏Thank you!👌👍
Great work out, thanks!!
Great workout didnt think I'd get so tired
Yeah, it pushes you harder than you think!
This killed me today. I know I’ll be sore. Thanks for the content!
Thanks!
Thank You!!
Wow this was intense - I really hated y’all for this one 😂💪🏽 thanks for the great content, like usual! Best channel out there!
Thanks alot 🙌for this and really at the finish my shoulders were going to fall down!!!
Tough but effective! Really enjoyed this one.
Glad you enjoyed it!
I love this one! Thank you for your content!
Can you actually build muscle from this?
ARE YOU SERIOUS?
easily one of the best combination of workouts in 1 video, it left me smashed be back for more subbed!
Thank you so much. 🙏🏽
Absolutely amazing workout! Got that great pump in the chest and triceps! Keep em' coming!!
Lmfao I be calling u every swear word in the book whenever I’m doing ur workouts and then I come right back to do it again the next day cuz they are so great 😂🙌🏾 keep it up brother love ur stuff
🤣🤣🤣 that’s what I like to hear. Keep it coming 🙌🏽🙌🏽
Wow, love your workouts!!! My arms are shaking 😮💨
Loved it
🙌🏼🙌🏼
Thank you 🔥💪🏽
🔥workout 🔥 music