Day 2: 30 Min CHEST & TRICEP Workout [Bodyweight + Dumbbells] // 6WS2

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You can develop a great chest and triceps workout at home using your own bodyweight and a set of dumbbells. Chest and triceps are super important to develop because they are your pushing muscles. Your chest doesn’t work in isolation—anytime you push anything, you’re utilizing your chest in conjunction with your shoulders and of course, your triceps.

Your chest and triceps work together so often that it makes sense to build them into the same workout. And that’s what you’re going to do in this home workout.

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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: Set of dumbbells (I'm using 30 lb dumbbells), a bench or chair, and your mat
⏱️ Intervals: 40 Seconds work, 20 seconds rest between exercises

Exercises for this 30 minute chest and triceps workout:

0:20 Chest Press
1:20 Flyes
2:20 Push Ups
*Repeat those 3 intervals*

6:20 Twist Press
7:20 Partial Flyes
8:20 Wide Push Ups
*Repeat those 3 intervals*

12:20 Iso Chest Press R
13:20 Iso Chest Press L
14:20 Dead Stop Push Ups
*Repeat those 3 intervals*

18:20 Lying Overhead Extension
19:20 Skull Crushers
20:20 Cobra Pushups
*Repeat those 3 intervals*

24:20 Tricep Press
25:20 Kneeling Overhead Extension
26:20 Diamond Push Ups
*Repeat those 3 intervals*

Finisher: 30 seconds each, no rest
29:20 Decline Push Ups
29:50 Push Up Hold (at bottom)
30:20 Single Push Up

Cool Down + Stretch

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

[zinoudznabil]

it got me motivated when i saw him struggle with some reps like i did but seen him not giving up made me continues
this is why live performances with no cuts and edits are the best
it give you a real measure on it difficulty
edited videos misled you to believe you'r too weak and bring you down and eventually you quit
so thank you for the workout
and keeping it real

[george]

Just turned 62 and was using 25lbs weights. I was pretty happy with myself hanging in there until the diamond pushups happened, I got 10 each time and finished the workout. Great workout Thank You!!!!

[toddginder]

Another great workout! I'm in my late 50s and not giving in. I am always happy to see this super fit guy struggling a bit - since I struggle more than a little.

[Samysthetics]

That workout was INSANE! And I loved it!😰 And I did it!!💪🏻 I collapsed in heap on the floor at the end. You got a lot of smiles out of me on this one and laughs at myself dying. My arms and chest were completely dead!! I

[osmansantos]

Done ❤🙌🏿🤸🏿‍♀️🏃🏿‍♂️💪🏿. Thanks a million ✋🏿 🙏🏿

[TheSuperHeroOfLove]

Another stellar workout Legend Bro! I really appreciate you doing this 6 week shred!

Thank you so much! We (Your Community) All Appreciate and Love You A Megaton! Keep up the amazing work! ❤❤❤

[kamranchaudhry]

Fantastic workout. It was far more intense than I expected, but in the best way possible. Keep up the great work, Dan!

[ravingmad]

No fuss. Perfectly paced. The best on YouTube.

[lenasydney]

You are amazing & ur workouts are all very well planned & executed Dan. Thank you for uploading & all the work you put into making the workouts! I have told many of my families & friends re ur channel!

[SuperSahil]

Your workouts are amazing Dan !!! Every day I do it and thank you for uploading and motivating !!! 🔥🔥Pls keep uploading more workouts with dumbells !!

[renemackay]

Excellent first workout. Will stick to the six week program. Thanks

[cesar]

This is my second go around this 6 week challenge. It's going a little better this time around, so I know I'm improving. Thank you @tiffxdan for putting this together, and as many said before, for suffering with us like a normal human being 😅

[andrewgrine]

Ha! I find myself giving you a high five after the workout and saying great job!! Great workout!! Thanks Dan!

[muratsirin]

Unbelivable, awesome triceps and workout perfect combined, thank you so much once again and Best wishes for you and your family for 2022 take care

[nobelphipps]

Day 3 done amazingly killer workout, I had already done this before starting the 6 week program and it got me, that single pushup and the diamond pushups thanks Dan 🙏

[walidgsherif]

Legend in the game! That was a mad work out. Feel its going to up my game from shred 1. Keep going Dan, i believe you’re spearheading the home work out game and there’s nothing out there that offers anything remotely close to what you’re doing, and I’ve checked out a lot of options out there!!! Onwards and upwards. Wishing you all the success. I like how you’ve incorporated a cool down. Introduction of a bench was also amazing since it now gives that little extra stretch to chest workouts which creates more of an impact to the exercise. Keep pushing us man, we need you - like many others, I’ve given up the gym visits and even invested in some home equipment because of your motivation!!!

[adelines]

Done ! After 2 of yours ABS training (12' & 8').... My tri's are one fire <3 thank u Dan

[checkoglen]

day 2 completed! diamond pushups are 🔥
really appreciate the stretching at the end. thanks for the great content of your channel!

[renovisionmtl]

Finding your channel has changed my life💪🏼!

[mindpower]

I always feel like a boss when I'm done with your workouts! Thank you!!