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Get ready for a fun and challenging workout that will chisel your chest and shoulder muscles with Day 6 of 6WS3! We're talking about 3 epic rounds plus a finisher, each consisting of 4 exercises designed to push your limits and sculpt serious definition. Well cycle through various chest and shoulder exercises, along with intermittent push-up challenges that'll leave you feeling invincible. We’ll complete two full rounds per circuit before throwing in those bonus push-up burners. This is an upper body workout that you don’t want to skip AND should come back to often. Grab those dumbbells, hit play, and let's conquer this chest and shoulder dumbbell workout together! #6WS3 #PushDay
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: Two sets of dumbbells and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 30 & 15 lb / 14 & 7 kg dumbbells
⏱️ Intervals: 30 seconds work, 30 seconds rest // 1 minute rest between each round // 1 minute finisher - AMRAP (as many reps as possible)
Exercises for this 30 minute chest and shoulder dumbbell workout:
ROUND 1
0:28 Half Kneeling Shoulder Press R
1:28 Diamond Chest Press
2:28 Half Kneeling Shoulder Press L
3:28 ISO Chest Press (alternating)
Repeat 2X
8:28 Negative Push Ups 30 Sec
8:58 Shoulder Taps 30 Sec
REST 1 MINUTE
ROUND 2
10:28 Arnold Press
11:28 Pec Raises
12:28 Bent Over Rear Delt Rows
13:28 Dumbbell Wide Push Ups
Repeat 2X
18:28 Push Up Pulses 30 Sec
18:58 Commandos 30 Sec
REST 1 MINUTE
ROUND 3
20:28 Lateral Raises
21:28 Twist Chest Press
22:28 90° Lateral Raises
23:28 Pullovers
Repeat 2X
28:28 Slow Push Up 30
28:58 Plank to Pike 30
REST 1 MINUTE
30:28 FINISHER 1 Minute AMRAP
x6 Push Press
x6 Dumbbell Push Ups
31:48 Cool Down & Stretch
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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!
7 окт 2024
