Day 22: 30 Min Dumbbell UPPER BODY WORKOUT [Pyramid Sets] // 6WS3
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- Опубліковано 27 вер 2024
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Get ready to build and shred your upper body with Day 22 of 6WS3! This dumbbell workout is all about pyramid sets that'll build serious strength and definition throughout your chest, shoulders, back and arms. We're talking eight targeted exercises you'll hit in three sets each: 60 seconds of endurance, followed by 45 seconds of intensity, and then 30 seconds of all-out burn. Here's the twist - increase the weight with each set as the time decreases! That's right, challenge yourself with every rep and feel your muscles burn (in the best way possible). Work hard and let’s get stronger together! #6WS3 #PyramidSets #UpperBodyStrength
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This is Day 22 of our 6 Week Shred III Home Workout Program. Subscribe and turn on notifications 🚨 bit.ly/TIFFxDAN
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: 2-3 sets of dumbbells and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using adjustable dumbbells. 15-25 lbs (light), 30-45 lbs (medium) and 60 lbs (heavy)
⏱️ Intervals: Reverse pyramids: Set 1: 60 seconds work, 30 seconds rest // Set 2: 45 seconds work, 30 seconds rest // Set 3: 30 second work, 30 seconds rest between exercises // 2 minute finisher (20/20/20/20/20/20, no rest between exercises)
Exercises for this 30 minute reverse pyramid upper body dumbbell workout:
3 SETS PER EXERCISE
0:29 Alternating Arnold Press
4:14 90° + Lateral Raise
7:59 Bent Over Row R
11:44 Bent Over Row L
15:29 Dumbbell Press
19:14 Dumbbell Flyes
22:59 Alternating Curl to Press
26:44 Narrow Press to Wide Press
FINISHER 20/20/20/20/20/20
30:29 Goalposts Lowers
30:49 Around The World
31:09 Alt Iso Front Raises
31:29 Shoulder Press Pulses
31:49 Pec Raises
32:09 Dumbbell Push Ups
32:49 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!
![Day 23: 30 Min FULL BODY 1 DUMBBELL [SUPERSETS] // 6WS3](http://i.ytimg.com/vi/JRzENd3TSLg/mqdefault.jpg)
![Day 23: 30 Min FULL BODY 1 DUMBBELL [SUPERSETS] // 6WS3](/img/tr.png)
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Dude! Your videos are absolutely PERFECT. No irritating rap, no babbling or yelling "Cmon you got this", no ridiculous women in work out clothes 3 sizes too small to get views, a pleasant and nondistracting background and zero wasted time! I'm hooked!
Thank you so much! That is so nice to hear... Grateful to have you here! 🙏🏼
Certified hater
I couldn't agree more! Tiff and Dan make the best work out videos!
Ok,im loving the little kitty during this workout💖
Isn't he cute? It's slowly turning into a zoo around here. lol
@@TIFFxDANlol 😅
Second time round doing this series and the kitty! I had forgotten how cute he is 😊
Once again, thanks for this series!!
Day 22 Round 2 completed. I really like this one!
Done, thanks a million. Season 2, let's go, let's go ahead 💪🏿🤸🏿♀️🏃🏿♂️🥁❤️. Cute 🐈🐈🐈🐾❤
This was challenging with increasing the weight I only went from 10lb to 20lb it was such a challenge. The finisher was very hard I had to take a brake and go back again. Good work boss glad I found you workout programI great full. No talk just straight to the workout. Thanks to you and Tiff. Good job ❤
You're so wonderful. Thanks Bev!!! 🙏🏼
My wife and I have been working out to your channel side by side every day for 1 year. This was our first day doing it together in different states! Enjoyed connecting later on the kitten, what a treat! Assuming its name is Dumbbell??
I think it's absolutely crazy what you're getting out of us yesterday the leg pyramids today the Arm pyramid the Finnisher ,one of the best was the burner. When it came to the push ups, I thought I wouldn't be able to do them anymore, but I gave it my all. The pain goes, the pride remains You are absolutely unique 👋❗🔝 I love trainers who push me to my limits
I have never really been motivated enough to train my upper body consistently until I came across your channel. Thank you for the unspoken motivation and energy you bring. I’m never gonna stop training my upper body now 💪❤️
That is such a huge compliment. Thank you so much!! Grateful to have you here. 🙏🏼
Nice pump! Definition is improving wek on week, feeling strong thanks to your guidance!
Love to hear that!!!
Day 22 completed. This is one of my favorites. I can keep good form and I can keep up!!
Nice work on keeping form and pushing through. Getting stronger!!
Great workout 💪 i didn't feel like working out yesterday but i pushed myself to the gym 💪
Great job!!! 👏🏼
I know this was a good workout because I needed every second of the rest periods to do it right! Thank you
Awesome job! So glad you liked it!
That was a fantastic workout. Thank you
This was an absolutely amazing upper body workout! ❤ Thank you! 😊 Just what I needed today! 🙏
Love to hear that!! Thank you so much!
Day 22 I Love Me Some Upper Body Let's Freaking Get This ONE!!!! 💖💎🙌∞
Let's goooooooO!!!!! 🙌🏼🔥
Super set again! Tks Dan
🙌🏼🔥
Thank you Dan for your excellent work
Thank YOU. 🙏🏼
Wouahh that Workout was tuff but I am very impressed how this is very professional 💯💯💯
Thank you so much 🙏🏼
Another GREAT WORKOUT!!! Thank you!!!!
Thank you!!!! 🙏🏼 🙏🏼 🙏🏼
Gosto dos seus treinos são os meus favoritos muito obrigado Dan🔥🔥🔥🔥
Thank you so much 🙏🏼
Thanks, Dan
🙏🏼
Damn, that finisher was crqzy, qppreciqte the awesome workout bro!
Loved this! Thank you
Thank you!
Burn baby burn great workout I love the kitty cat made me smile
Fun having Louie (our cat) introduce himself... he's such a little cutie! Glad you enjoyed the workout! 🙏🏼
Day 22 done💪. Omg am like shaking now i couldn't do the pushup at the end my arms couldn't do it😅. Thank you and happy Monday❤
Awesome job!!! Congrats on killing it on Day 22!!!
hi i like this workout already, i'm going to this since day one
🙌🏼🔥
Wow! 😮This Increase the weight workouts are really pushing me. I finished stronger
Still hanging Strong
💪🏾🏃🏿♂️💨🔥🔥🔥👍🏾
Love to hear that!!!! All your hard work is paying off!!! Amazing! 🙌🏼🔥
Another great triple set..MERCI , THANKS coach.... Arms on fire 💪💪💪💪💪and your cat was a cutie to look at 🐱🐱🐱🐱
Awesome job!!! Isn't he a little cutie!? We can't get enough of him! Even the dogs love him!
@@TIFFxDAN he is .. he wanted to be cuddled up by his daddy 🔥🔥🔥 sorry but he stole the show 😂
What an adorable kitten!!!
Thank you! We fell fast in love. He's a little cutie for sure. ❤️
Absolutely fantastic!!!! Thank you once again sir!! Love and hate the finisher at the same time lololol
That's how I always feel about finishers... hate them so much but love the feeling when they are over! Awesome job!
Feelin like Kaptain of the "Swole Patrol" after that work out!😎
haha LOVE TO HEAR IT!!!! 🙌🏼🔥
Awesome 🤩 thank you 🙏🏼
Thank YOU! 🙏🏼
i;ve been doing these workouts for a couple weeks now and it wasnt until today that i seen that cat. I got to say I loved that made me laugh during the workout as the cat was attacking your shoelaces, very relatable.
thanks for the awesome videos
Thank you... 🙏🏼
Amazing Music!🎉
🙏🏼
I felt the muscle 💪🏾 growth 🐶
Love to hear it!!! Great job!!! 💪🏼🔥
Shooooooo! Thank you!
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GOOD WORKOUTS I SEE THE TRANSFORMATION TAKING PLACE ON MY BODY AND IM BURNING CRAZY CALORIES. FOR THIS WORKOUT I USED 10LBS-15LBS-22LBS DUMBBELLS, I DID THE LEG PYRAMID ONE EARLIER AND JUST GOT DONE THIS UPPER BODY PYRAMID. 🔥🦍💪🏾 GOOD CHALLENGE
Amazing job!!! 👏🏼 👏🏼 👏🏼
I like it
So happy you liked it!
Wish you showed what weights you’re lifting for reference. Otherwise awesome work out. Thank you.
Other Amazing and fun workout 💪🏼🇪🇸
🙏🏼 🙏🏼 🙏🏼
Awesome ❤
Thank you!
Super 🔥 Feel Good 💯
🙌🏼🔥
🙏👍💯 wish I cold have all your workouts great stuff
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Спасибо.отличный комплекс.
Thank you!
I tried to do an extra like for the curious kitty cameo. They just wanted to be your spotter!
Done king 🎉grazie mille 😊
Amazing job!!!!! 🙌🏼🔥
@@TIFFxDAN waiting for next level day 23 🫡🫡🫡un grande saluto 👋 da Roma 🫡
💪💪💪💪💪👍Thanks super workout ❤
Thank you!
Lo siento Tiff pero al principio no tuve concentración con ese hermoso gatito 😍...después pude seguir con el entrenamiento 💪. Excelente!
He's a great little distraction! haha
cat so cute
Thank you! We think so too!
I was focus and then the little cat!!
That little guy is pretty distracting. Everything he does is cute to watch. haha
Day 22 Competed! I feel and look stronger with these routines, brother. Thank you so much!
That is so great to hear! 👏🏼 👏🏼 👏🏼
yesterday legg today upperbody 😵💫 my legg still burns tommorow my body will 😁
You got this!!! Way to go my friend! 🙌🏼
You can do cat crunches, increasing the weight of the cat with each round of the set 😄
haha love that idea! We're going to need more cats...
Nice workout 😅
Thank you!
This finisher it’s mortal 😅😅, but I been taught when we use 3 different weights the order may be med, min, max that’s you don’t use the min in the long set of time, thanks 🙏
🔥
🙌🏼🔥
If I don’t have a bench is it the same to do these on a mat?
Yes - if you don't have a bench just modify accordingly!
Is it possible to build that body working out from home?
100% - in fact, I have a better body now from home workouts than I ever did at the gym. At the gym you typically don't get your heart rate up the way you do at home, there is so much waiting between machines... home workouts have changed my body so much! Highly recommend.
The cat made me forget the pain of this workout! 😂 what’s its name?
Love to hear that! haha His name is Louie. He's such a cutie. If it were up to him he'd be in every workout. 😂
💯💯💯💯💪💪💕💕💕💕
🙌🏼🔥
❤❤🇮🇷
❤️ ❤️ ❤️
You’re the man. Thank you for making it easy to workout without any talking or any explaining.
🙏🏼
Thanks for the great workout Dan. I struggled through it though in a good way. I think I used too heavy a set of weights for some exercises. It would be very helpful if you could please reference the weight you used for each exercise as light, medium and heavy in the workout description for your pyramid workouts. I often use your weights as a guide knowing I am only at 70% your capacity.
Thanks so much for the feedback. I'm doing that with all my newer videos! 🙏🏼
Hey Coach, how do you increase your weight? I usually start with 30s. I see you typically starting with 30s, and I've been able to keep up so far. I just don’t know if I should increase by 5 pounds or 10. I've completed the full 21 days, and my god, I feel the difference! Lateral Raises are one of the hardest for me. I usually start at 15 and that is pushing me.
Ohhh..such a baby cat, I have 2! Perfect workout Dan! Thank you!
We want to get a second one! Cats really are so great. Glad you get it too!
До последнего надеялась, что сегодня без отжиманий обойдется, но нет😐😂 помощница красотка😍🐱 спасибо за тренировку, кайф!!!❤
Great job!!! 🙌🏼
Thanks to you, I have reached weights that I have never reached before, it is a great training.... these free videos you offer us, believe me, are paying off... you are valuable, thank you from Turkey.
You are amazing! Great job! So cool to hear that all your hard work is paying off! 🙌🏼🔥
Thank you for another amazing workout, but what weight did you use for that finisher ? I was using 10 kg on both hand and It felt like my shoulders about to pop 😅
I loved this workout session. You do an awesome job putting them together 🎉❤
Hi Dan, could you tell me please what to do if i don't have bigger weights?
Yea buddy! Another heater🔥🔥
That was great, thank you! And that cat 😍
Plus I'd love to know where to get a bench like that!
We purchased our bench years ago from BC Strength. Great quality, we use it so much. Highly recommend.
That was brutal Dan.
(I couldn’t even laugh at the cat today 😅)
Nice work 🤘🏼💪🏼
😂 Great work!!! You're a boss!
Awwww, kitty just wanted to lift the weights and never give them back. 😹
😂
Rutina muy retadora, los cambios de peso y tiempo si que se sienten querido, excelente!!!
🙏🏼🙏🏼🙏🏼
Kitty ❤❤❤ came in and just made more fun, great workout bro!
Glad you liked the workout and little Louie! ❤️
Love to hate these pyramid routines!!
😂
Love/hate relationship for sure! haha
I've done a lot of "Thor's"
Workouts but this was one of the best!
haha glad you like it! 💪🏼 🙌🏼
You are the best of the best!!👏👏👏👏 Thank you very much!!
Thank you so much!
Thank you .. 100% COMPLETED 💪
Amazing job!!!
Thank you Dan. Also enjoyed kitty.
Thank you! Louie (our cat) also says thank you! ❤️
This was so good! I knew I was getting stronger and had to push myself to lift heavier - and this was the perfect way to rise to occasion!
Kitty is super meowwwwe 🐈🤩💖💪
haha he is the best! ❤️
how i am glad i have reached here 😊
🙌🏼 Great job!!!
Love the 🐈 😻 ❤
He's the best! ❤️
Thank u
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Tanks dan. 😊
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