There are 5 rounds in this workout: Shoulders, Triceps, Biceps, Back and Chest. Each round consists of 5 exercises, then we’ll complete each round 2x. I’m using one set of 30lb dumbbells (14kg), but I’d recommend a 2nd lighter set as well for some of the exercises. For example, I would have dropped down to 20lb dumbbells for the pec raises/flyes in the final set. Not necessary, just a suggestion. Grab some water and let’s go!
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This is Day 10 of our 6 Week Shred II Home Workout Program. Subscribe and turn on notifications. A new follow along workout will be posted every day for the next 6 weeks (42 workouts in 42 days — show me a fitness app out there that delivers this type of quality home workouts)!
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⏱️ Duration: 30 Minutes + Cool Down & Stretch
?️♂️ Equipment: Dumbbells (I’m using 30 lbs / 14kg), a box, bench or chair and your mat.
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⏱️ Intervals: 30 Seconds work, 10 seconds rest between exercises
Exercises for this 30 minute upper body home workout:
0:20 ROUND 1: SHOULDERS
Shoulder Press
Weighted Jacks
Partials – Lower Lateral Raises
Upright Row
REPEAT ROUND 1
6:05 ROUND 2: TRICEPS
Diamond Push Ups
Neutral Grip Dumbbell Press
Box Dips
Skull Crushers
REPEAT ROUND 2
12:05 ROUND 3: BICEPS
Twist Curls
Wide Curls
Alternating Static Hold Curls
Hammer Curls
REPEAT ROUND 3
18:05 ROUND 4: BACK
Plank Rows
Bent Over Rows
Good Mornings
Bent Over Supine Rows
REPEAT ROUND 4
24:05 ROUND 5: CHEST
Wide Push Ups
Alternating Pec Raises
Chest Press
Chest Flyes
REPEAT ROUND 5
30:20 Cool Down + Stretch
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DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.