Day 23: UPPER BODY Workout GIANT SUPERSETS // 6WS2

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Today's upper body workout with dumbbells is an absolute beast! This workout features GIANT supersets – we're talking about completing 4 exercises back-to-back for 30 seconds each before taking a 60 second break to recover and get ready for the next set.

If doubt is creeping into your head right now about whether you can do this workout or if you should go find an easier chest, shoulders, back and/or arms workout, then tell those voices to go to hell, because you got work to do 💪🏽 You CAN and WILL crush this workout!

You'll want to have two sets of dumbbells for this workout. For reference, I'm using 20lb & 30lb dumbbells (11kg & 14kg). Make sure you can manage the weights you are using while keeping good form. If it gets too heavy or you tire quickly, then drop weights. Alternatively, if it's too easy and you need a little more then increase your weights. Customize this workout to yourself and then come back to this same workout once per week and either increase the number or reps that you do, slightly increase the weights you are using, or both. This will make you stronger.

**SCROLL FOR WORKOUT DETAILS**

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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: Two sets of dumbbells (I'm using 20 + 30 lbs / 11 + 14 kg) and your mat.
⏱️ Intervals: 30 seconds work X4, followed by 60 seconds rest

Exercises for this dumbbell workout for your chest, shoulders back, biceps and triceps:

0:30 Wide Push Ups
1:00 Chest Press
1:30 Flyes
2:00 Diamond Press
60s Rest
3:30 Wide Push Ups
4:00 Chest Press
4:30 Flyes
5:00 Diamond Press
60s Rest
6:30 Bent Over Rows
7:00 Good Mornings
7:30 Renegade Rows
8:00 Kneeling Back Squeeze Rows
60s Rest
9:30 Bent Over Rows
10:00 Good Mornings
10:30 Renegade Rows
11:00 Kneeling Back Squeeze Rows
60s Rest
12:30 Tricep Push Ups
13:00 Overhead Extensions
13:30 Skullcrusher Push Ups
14:00 Skullcrushers
60s Rest
15:30 Tricep Push Ups
16:00 Overhead Extensions
16:30 Skullcrusher Push Ups
17:00 Skullcrushers
60s Rest
18:30 Hammer Curls
19:00 Drag Curls
19:30 Cross Body Curls
20:00 Circle Curls
60s Rest
21:30 Hammer Curls
22:00 Drag Curls
22:30 Cross Body Curls
23:00 Circle Curls
60s Rest
24:30 Shoulder Press
25:00 Upright Row
25:30 45° Press
26:00 Rear Delt Row
60s Rest
27:30 Shoulder Press
28:00 Upright Row
28:30 45° Press
29:00 Rear Delt Row
60s Rest

FINISHER 30s each,no rest
30:30 Dumbbell Wide Push Ups
31:00 Plank Rows
31:30 Dumbbell Narrow Push Ups
32:00 Twist Curls
32:30 Arnold Press

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!

[Gavin_Martin_Official]

Good workout Dan! :) I appreciate you showing yourself break, it's unnatural when people cut that part out. But leaving it in makes your audience feel so much more human and understood. At one point I broke, and I was thinking "Gosh I'm so weak." but then I saw you break to, and I felt strong again. Thank you! :) I'll let you know how I feel tomorrow with another comment lol!

To anybody else watching, the switching exercises is really quick in his video, but just do your best and you'll get plenty out of it! Just: While he's showing you the upcoming exercises make sure the proper weights are in and out of your way and that you have adequate space :)

Have a good day!

[kosovhoti]

This is one those workouts that makes you think “aww man not this, this guys insane” but then you do you it anyway so you can push to the next level mentally and physically. Great workout

[dancherry]

Awesome as always! Loving the Shred II program. Really appreciate the effort you put into this free content.

[jonellynpacarat]

Just finished this workout 💪 and my upper body feels so sore 😭 but i love it. Thank you 😊 . No pain no gain 🤣.

[davidk]

This was by far the most brutal of the 6 week program. Destroyed me. so good!!!!

[mia]

I ran into ur video when I had no motivation to use regular machines at the gym so when that happens I use videos gone through many videos . Im very selective making sure I get the most out of my time . I love everything about your videos, the format, the clarity on form . I use ur videos at the gym ! People are curios as to what I’m doing . Thank you ! Cant wait to start ur program from the start.

[Natephnda]

Amazing workout! Your videos are spot on, and love that you include a warm down / stretch at the end. Thanks for keeping up the good work, and keeping me going!

[devadelisio]

Been following this channel for some time now and I really appreciate all the great content. 🙏🏼

[joelschneider]

What a wicked work. Amazing trainer. Incredible content on this channel.

[courtney]

No talking, no instructing, just follow my lead and get pumped! I love it!

[robertwm]

Omg I did this workout this morning and I was definitely sweating 😂 Thank you so much! Side note: Thank you for responding to comments from viewers. It really means a lot.

[shijik]

This was the best one for upper body so far, I couldn't even move my arms at the end of it. Thank you 🙏❤️

[deborahphiri]

Surprisingly I found this workout relatively easy for me😊. I've been doing your workouts since November and now in December I do one workout every day. Expect for the push ups which are still a very big challenge for me, even on my knees I find them hard to do😂. 2024 goals is to learn how to do push ups 😂😂. Thank you Dan❤

[EmranSadat-gzct]

I have been doing this workout 5 days a week and have seen progress, thank you

[alejandrogarcia]

I am very pleased, exited and of course tired, dear Dan as always thank you very much!

[sofaxx]

you are the only one on youtube who keep uploading videos like that(follow along), Respect Man ! and Keep up the good work 🔥👌

[migdavinci]

The craziest most effective full body workout I’ve ever done for the first time! And I’ve been going strong 5months starlight 😳✅💯🏁

[raedjibrail]

Amazing. Such a good class, varied, challenging and made me feel pumped! Deserves much more likes.

[Ryan.]

Probably the most powerful complete upper body workout I've done. I feel it afterwards in every muscle group. Coupled with your 12 minute abs workout and this is perfect for an every other day routine. I'm seeing results already. I also customized it a little bit since I have the adjustable dumbbells and I'm a little wary about leaning on them while doing those pushups. Thanks for posting these Dan!

[paulvc]

Awesome workout, Dan ! Thanks for showing us how it’s done ✅ 💪🏼