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

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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.

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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

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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

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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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