Day 7: 30 Min COMPLETE UPPER BODY Home Workout with Weights // 6WS2
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This upper body workout at home will challenge you, so get your mind right and give this workout all you got. Take breaks when needed, but push through to the end. You got this! Let's work on getting stronger today.
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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: Dumbbells (I'm using 30 lbs / 14kg), a box, bench or chair and your mat.
⏱️ Intervals:
5 rounds total: Shoulders, Triceps, Biceps, Back and Chest
Each round consists of 5 exercises, repeat each round 2x
30 Seconds work, 15 seconds rest between exercises
**(The rest timers are incorrect - rest is actually 15 seconds. Sorry about that!)**
Exercises for this 30 minute upper body home workout:
ROUND 1: SHOULDERS
0:20 Shoulder Press
1:05 Weighted Jacks
1:50 Partials - Lower Lateral Raises
2:35 Upright Row
REPEAT ROUND 1
ROUND 2: TRICEPS
6:20 Diamond Push Ups
7:05 Neutral Grip Dumbbell Press
7:50 Box Dips
8:35 Skull Crushers
REPEAT ROUND 2
ROUND 3: BICEPS
12:20 Twist Curls
13:05 Wide Curls
13:50 Alternating Static Hold Curls
14:35 Hammer Curls
REPEAT ROUND 3
ROUND 4: BACK
18:20 Plank Rows
19:05 Bent Over Rows
19:50 Good Mornings
20:35 Bent Over Supine Rows
REPEAT ROUND 4
ROUND 5: CHEST
24:20 Wide Push Ups
25:05 Alternating Pec Raises
25:50 Chest Press
26:35 Chest Flyes
REPEAT ROUND 5
30:20 Cool Down + Stretch
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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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