Day 26: 30 Min Dumbbell CHEST & TRICEP WORKOUT at Home [High Volume] // 6WS3
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- Опубликовано: 3 мар 2024
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Ready to pump up your chest and sculpt those triceps? Day 26 of 6WS3 is a dumbbell upper body workout designed to max out your volume and leave your arms begging for mercy. We're ditching the heavy weights and focusing on high reps and controlled movements, squeezing every ounce of potential from your muscles. Think chest presses that'll ignite your pecs, tricep extensions that'll sculpt cut, and push ups that'll leave your chest and arms feeling sore, but oh so good! Each exercise gets hit with three sets: 40 seconds of work, followed by 20 seconds of rest, then 30 seconds of work, then 20 seconds of recovery, then 20 seconds of work, ending with 20 seconds of rest. And just when you think you're done, we'll double down and repeat the entire circuit for a final, muscle-melting finisher. No excuses, just high volume sets, and the satisfaction of pushing your limits. Grab those dumbbells, hit play, and let's conquer your upper body goals together! #6WS3 #HighVolumeChallenge #ChestTricepBurn #DumbbellDomination
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This is Day 26 of our 6 Week Shred III Home Workout Program. Subscribe and turn on notifications 🚨 bit.ly/TIFFxDAN
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Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) bit.ly/5-Best-Gym-Shorts
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Links:
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Workout Programs:
💾 6 Week Shred I Playlist: bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: bit.ly/6WeekShred3
Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: Two sets of dumbbells (light & medium), and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 3 sets/exercise: 1st: 40 seconds work, 20 seconds rest // 2nd: 30 seconds work, 20 seconds rest // 3rd: 20 seconds work, 20 seconds rest
Exercises for this 30 minute chest and tricep dumbbell workout::
Dumbbell Chest Press
Dumbbell Chest Press
Standard Push Ups
Dumbbell Chest Flyes
Dumbbell Chest Flyes
Wide Push Ups
Dumbbell Skull Crushers
Dumbbell Skull Crushers
Skull Crusher Push Ups
Narrow Chest Press
Narrow Chest Press
Diamond Push Ups
Overhead Extensions
Overhead Extensions
Narrow Push Ups
Standing Dumbbell Low Flyes
Standing Dumbbell Low Flyes
Archer Push Ups
REPEAT ALL
Cool Down + Stretch
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Thanks for supporting our RUclips channel. We couldn’t do any of this without you!
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! 
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🎉😂🎉🎉😂🎉🎉 0:13 🎉❤o😂😢 0:13 🎉😢
Who else sits on the sofa to watch Dan before actually doing the work? This is caused preparing for the best workouts! Thank you! ❤🎉
haha love that!!! 🙌🏼
Facts😂
Every single time!
I do that too😀
Have to c what I'm getting myself into😂
You help me to achieve my goals every day. No chatting, just pure action. Greetings to Workout-Kitten from Germany!
Grateful to have you here! 🙏🏼
I started doing Dan’s stuff during the lockdown at 205# and flabby. I am 180# now with decent muscle. He makes good content.
That was a humbling workout.
bro!!!the program was incredible, I'm swollen everywhere!!! my love from Greece and from Piraeus. always Olympiakos!!
Awesome job!!! 🙌🏼🔥
This was PURE! Great selection, great sets!
Thank you! 🙏🏼
Happy Monday Dan! Thank you for another fantastic arms workout 💪💪🔥🔥🔥💪💪 Loved it 🔥🔥🔥💪
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I love ur Videos bro
Thank you so much
One of your best yet……keep them coming.
Thank you so much!! 🙏🏼
One of the hardest sessions for sure!
Love these workouts. U gotta spotify playlist? Music is dope ❤❤❤
Great workout my guy!⭐⭐⭐⭐⭐
It was like 30 minutes of tobata but with weights! Legit made my arms feel like noodles at the end, set of 20 lbs and 15s w/ a 30 for the skull crushers 💀
Awesome job!!!! 💪🏼🔥
At first, I thought it was going to be a light workout. Just finished, and it's a killer session. Definitely reapeating it. Thanks for sharing it💪
So glad you liked it!!
I was so happy that there was no finisher.
I would have literally cried if I had to do one more pushup 😂
Awesome job!! Way to power through!
Day 26😳😳 done..Am so shocked 😂😂I've never done so many chest presses,pushups etc in my life. This challenged me to the the core,I wanted to give up. Am so glad that I didn't see a finisher 😂😂😂🤭
You're amazing! Great job!!!! So proud of you!
Those Archer pushups ain't no joke, killer routine
They are brutal! They get me every time!
Happy Monday!!! Cant wait to do this workout 💖💪
Happy Monday!!!!
Exercise not only changes your body. It changes your mind, attitude & mood
Amen.
I just watched your channel and saw a special playlist for beginners. I was happy because I knew this channel. I have not exercised all my life and I am overweight. I just want to thank you because your exercises are free from now on. You will be my destination for improving my psychology and health. Thank you 🥹❤️❤️
If you are just starting out the best advice I can give is to take all the workouts at your own speed, take breaks when you need them, listen to your body and modify accordingly. I'm excited for you to begin your journey to improve your health! I'll be cheering you on every step of the way!
This was an incredible workout ! My arms are on fire and i love it!! 💪
Love to hear it! 💪🏼🔥
Freaking Friday, Let's Go!!!!!!!
Nice one Dan! Won’t even be able to push open a door for a couple days now 😂🤘🏼💪🏼
haha great work! You're a boss!!! 💪🏼🔥
New Week with New Epic Workouts with Legend Bro! Day 26 Let's SMASH IT! 💖💎🙌∞
Happy Monday my friend!!! Let's crush it this week!!! 🙌🏼🔥
Hard as hell, but rewarding! Thank you as always!
🙏🏼
Qué clase de sesión!!! Esos push up estuvieron mortales, los termine haciendo en rodillas 😢. Besitos querido!!!
Knee pushups are perfect! Great job!!
Once again Dan this is an amazing Workout, thanks a lot 💯💯💯
Thank you so much! 🙏🏼
My chest and triceps are burning!! Great job. Thank s 💪🏼🇪🇸
Awesome job!!!!
Love your workouts 💪🏼💪🏼💪🏼💪🏼💙
Thank you so much!
Day 26 Completed 💪🏽💪🏽💪🏽 my whole upper body is pumping my friend, thank you so much!
Love it!!! 🙌🏼🔥
thank you so much this workout was hard but I got a lot a sweat thank you so much
Great job!!! 🙌🏼
Great stuff !
Thank you!
UGH 😮😮😮😮 GREAT WORKOUT!!!!
Thank you! 🙏🏼
Chest on fire, excellent workout my friend thanks you as always.
🙌🏼🔥
I had to tap out on the push ups after that first skull crusher push up set, that was humbling
What a workout.This one was rough. Bless up..
🙏🏼
Wow! Triceps are on 🔥
Finished Strong
Still Hanging Strong
💪🏾🔥🔥👍🏾
👏🏼 👏🏼 👏🏼 Way to start your week off strong!!
Thanks thanks thanks coach 🤝😍🤝
🙏🏼 🙏🏼 🙏🏼
Loved it! Tough as nails!
👏🏼 👏🏼 👏🏼
THANK YOU SIR😊
🙏🏼 🙏🏼 🙏🏼
Day 26 completed! This was tough. I only could do the standard pushups after the first set. All other versions of pushups were done from my knees. Archers are almost impossible to do.
My chest and triceps are on 🔥 but I truly enjoyed it it was awesome workout Thank you boss for giving us you time. Good job alway. I’m ready for day 27. I might be later getting it in but trust me I will catch-up. Thanks again ❤
Awesome job as always Bev!!! You're incredible!
I loved this one!
🙌🏼
I always question my sanity at the midway point on this one. I can barely lift myself into that cobra stretch during cooldown. Great video.
Glad you like it! Great job!!! 💪🏼🔥
Что вы творите???!!! Я не чувствую своих рук🤪 как я завтра буду снег чистить???!!!😱 Спасибо за тренировку, было круто!!!❤
Good luck with the snow! 😂 Great job!!!
Tanks dan
🙏🏼
Thanks 🙏 ❤can you please add more workouts to your RUclips channel 🙏
Adding more each week! 🙏🏼
My triceps are still aching three days later!
🔥🔥🔥
This is one of those that makes you say, “I don’t like the way it feels, but I like the way it looks!”
I have made this far , cant believe
i made it here , its all about showing up. 🙌 ❤
100%!!! Showing up is half the battle! 🙌🏼
Did this for the first time today. I hate to admit it, but I kinda laughed to myself about using the 20 lb DBs for second round, thought it might be too light. [Checks notes...] I put those down and picked up the 10 lb DBs to finish the last 3 exercises. Great workout.
Way to modify and listen to your body! 👏🏼 This one creeps up on you for sure! Great job!!!
I was so happy when i realized there was no mean Finisher at the end, but then you bring back those dreaded archer pushups at the end aaaarghhhh 😅😂
😂 😂 😂
Any song lists of this. Music was dope.
🔥
🙌🏼🔥
Man, those dang archers, let's go Wednesday!
After completing the workout, cool down with some gentle stretching to improve flexibility and reduce muscle soreness.
100%
Can I do the mat press with bench press?
Brrrrrrrrr!!!!
DAN how do you do that plank to push-up? I tried and tried and can’t do it. What muscles are you using?
Skullcrusher pushups are definitely are an advanced move... one tip I have is starting on your knees first and just try to start with a couple of good reps. It's a lot of tricep strength. Commandos and narrow pushups are great to build strength for these as well.
Awesome. Thanks for the reply. It’s been great workout after another. I appreciate all the hard work you guys do to put these out. And the cat is awesome too. 😂
Creo que contigo me pondré fuerte.
Hot 🔥 🥵 🎉🎉love this game ❤grazie infinite 😊
🙌🏼🔥
Coach plz start shred program IV i am 185 pounds at 15 5'9.i have so much fat in my body. plz coach. Love from india❤
My triceps were done 😂 thank god you didn't include a finisher this time, haha
😂
💪💪💪🔥🔥🔥🔥🔥🥵❤️
🙌🏼🔥
What size dumbbells are those
I made sure to put that info in the description for the video!
💯💯💯💯👊💪👊💪💖🌷
🙌🏼 🙌🏼 🙌🏼
I just kept lowering the bar 😭
it's only up from here :) Great job pushing through!
@@TIFFxDAN that’s a cool perspective. Thanks dude 😎
The buzzer sounds awful here XD
I just did the same u
And that's what i would say a perfect push workout 💀