Day 28: 30 Min BUILD BACK & BICEPS at Home + Abs [Dumbbell Workout] // 6WS3

» Day 28: 30 Min BUILD BACK & BICEPS at Home + Abs [Dumbbell Workout] // 6WS3

By:
On:
In: Gym & Fitness
Tagged:



🔥 Build strength, muscle, and power from home! The 8 Week Stronger Challenge is your no-excuses program to get results with just dumbbells and bodyweight. Ready to level up? https://www.solin.stream/tiffxdan/program/2797

Ready to sculpt your upper body from every angle? Day 28 of 6WS3 is a home dumbbell workout designed to build strength and definition in your biceps, abs, and back.

⚡️ My go-to protein powder, aminos & creatine: https://bit.ly/GetKion for 20% off
⚡️ Sign up for our FREE newsletter https://bit.ly/TxDnewsletter
⚡️ Shop our LTK https://www.shopltk.com/explore/TIFFxDAN
⚡️ Our Amazon Must-Haves https://www.amazon.com/shop/tiffxdan

We’re dividing this 30 minute challenge into three targeted rounds: 10 minutes of biceps, 10 minutes of abs, and 10 minutes of back exercises. Each round features 10 no repeat exercises, performed in 40/50 second intervals with just enough rest to keep you focused and firing. To finish it all off, we’ll throw in a 90 second finisher featuring three exercises back-to-back. Hit play, grab those dumbbells, and let’s hit the upper body together!! #6WS3 #DumbbellWorkout #BackAndBiceps

BECOME A PREMIUM MEMBER – https://bit.ly/TIFFxDANjoin
Get early access to our latest workouts, ad-free and timer-only videos, and help support our channel.

🎥 YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin
📸 Instagram: https://bit.ly/TIFFxDANIG
📱 TikTok: https://bit.ly/TIFFxDANTT
🎶 My Music: https://bit.ly/TIFFxDANmusic

Workout Programs:
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3

Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️ Equipment: Two sets of dumbbells (light & medium), a bench or chair, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: First 10 minutes (biceps): 40 seconds work, 20 seconds rest // next 10 minutes (abs): 50 seconds work, 10 seconds rest // final 10 minutes (back): 40 seconds work, 20 seconds rest // 90 second finisher (30/30/30, no rest between exercises)

Exercises for this 30 minute abs, back and biceps dumbbell workout:

BICEPS – 40s work, 20s rest
Alternating Hammer Curls
Alternating Wide Curls
Cross Body Curls
Upper Curls
Lower Curls
Twist Curls
Reverse Curls
Waiter Curls
Circle Curls
Standard Curls

ABS – 50s work, 10s rest
Crunches
Slow Bicycles
L-Sit Toe Touches
Sprinter Sit Up
Crunch Kicks
Oblique Heel Taps
Reverse Crunch + Leg Abduction
Cross Crunches
Flutter Kicks
Starfish Crunches

BACK – 40s work, 20s rest
Bent Over Row R
Bent Over Row L
Bent Over Supinated Row R
Bent Over Supinated Row L
Bent Over Wide Row R
Bent Over Wide Row L
Bent Over Row
Bent Over Supinated Row
Bent Over Wide Row
Landmine Row

FINISHER – 30/30/30, no rest
Mountain Climbers
Renegade Rows
90° Curl Pulses

Cool Down + Stretch

* * * * *

Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

* * * * *

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!

source

27 Comments

  1. Download our FREE 6 Week Shred 3 Home Workout Program schedule: https://bit.ly/WorkoutSchedules

    Get access to ad-free and no-music (timers only) versions of our workout programs. Become a premium member today! Your membership helps support our channel so we can create more workout programs to keep you feeling and looking your best! Join Now: https://bit.ly/TIFFxDANjoin

  2. Looks like a good one. I’ll have to check it out👍!

  3. 30 day complete 😅

  5. Thank you! Excellent flow of exercises…

  6. 🔥🔥🔥

  7. Done. Ty so much

  8. this is just what i needed normaly i do full body work-out or cardio, but my legs burning to much so i change to only upper body work-out today

  9. Nice targeted workout. Thanks!

  10. Day 28 Round 2 completed. Feels good!!

  11. Thank you ❤

  12. Coolest round trip, thank you 🙏 😅!

  13. Thanks for finding new free music to play 😂 I have been following your programs for years, finally new tracks, please keep posting and thank you!

  14. Day 28 completed! The abs were killer…it appears I need to sneak some extra work in on “rest” days. Great workout though! Thanks for the inspiration.

  15. Thank you so much…. All the way from Nepal 🇳🇵🇳🇵❤❤

  16. Team Thursday, let's get it! Whew that finisher is rough

  17. Dan. We need to talk, man. These ab workouts. They hurt me. You hurt me. I love you, but this has to stop. I see the title of today’s workout and I think “oh cool, back and biceps.” If it said “biceps, ABS, ABS, SO MUCH ABS, back” I would at least be in an appropriate mental space ahead of time. I would be expecting the feeling of pain and failure. But no. You sneak them in there and make me feel like a fat pile of crap as I try and mirror your movements. But then, as I see you exorcist-style float off the ground to do your sprinter sit-ups, and I am making some movement like some kind of large fish trying to not die on dry land, I realize that gravity must not apply to you the same it does me. In all seriousness, I have been doing your workouts every day for over a year now. Thank you for posting so much, congratulations on your stupid abs.

  18. Wow, day 28 in the bag! Congrats to all who made it this far! Dan, see you on day 39!

  19. You looks to eat clean, train dirty.

  20. Day 28 done💪 . Happy Monday,two days to go and am done🎉🎉. Thank you Dan❤

  21. 26th, 27th & 28th in a row, Dan is bringing out someone in me I didn’t know existed 😍

  22. fabtastic workout, wow abs challenging!!! nice Biceps😄

  23. Best pull day workout ever!!!!💖💖💖💖 thank you!!!!!

  24. Hi Tiff and Dan,

    Finalising day 28 in this video here today.
    Thank you so much for sharing so many great workouts, I'm really enjoying them. But I started doing the exercises from the last programme: 6 week Shred III, because I didn't see the others before. What do you suggest, starting with 6 week Shred I or Shred II?

  26. Thanks coach👍🤝

Comments are closed.