Day 14: 30 Min PUSH & PULL Dumbbell Workout [Chest & Back]// 6WS2 скачать в хорошем качестве

Day 14: 30 Min PUSH & PULL Dumbbell Workout [Chest & Back]// 6WS2

Build strength and definition in your chest and back with this 30 minute push and pull dumbbell workout you can do right at home. This routine balances pressing and pulling movements to help improve posture, build muscle, and create a strong upper body without overworking any one area. Expect a challenging but rewarding session that keeps you engaged and feeling accomplished by the end. Go at your own pace, focus on control, and trust the process. Your upper body is getting stronger today. Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → https://tiffxdan.com/membership/ Gear I rely on: Legends shorts → https://www.legends.com/DAN87275 Kion aminos, creatine & protein → https://bit.ly/GetKion Follow my HIIT channel for more follow along workouts ‪@DantheHIITMan‬ WORKOUT DETAILS ⏱️ Duration: 30 minutes 🏋️ Equipment: Set of dumbbells, a box, bench or chair and a mat. ⏱️ Intervals: 30s work, 10s rest 00:00 30 minute push and pull dumbbell workout Workout // 30s work, 10s rest 00:20 Wide Push Ups 01:20 Y Superman 02:20 Decline Push Ups 03:20 Pull Up Superman 04:20 Incline Push Ups 05:20 Superman 06:20 T-Rotation Push Up 07:20 T Superman 08:20 Dumbbell Push Ups 09:20 Reverse Snow Angels 10:20 Close Grip Chest Press 11:20 Bent Over Row 12:20 Alternating Single Arm Chest Fly 13:20 Rear Fly 14:20 Chest Press 15:20 Kneeling Back Row (squeeze back) 16:20 Alt Single Arm Pec Raises 17:20 Bent Over Supine Row 18:20 Decline Chest Press 19:20 Bent Over Wide Row 20:20 Close Grip Chest Press 21:20 Bent Over Row 22:20 Alternating Single Arm Chest Fly 23:20 Rear Fly 24:20 Chest Press 25:20 Kneeling Back Row (squeeze back) 26:20 Alt Single Arm Pec Raises 27:20 Bent Over Supine Row 28:20 Decline Chest Press 29:20 Bent Over Wide Row 30:20 Cobra Push Ups 30:40 Wide Push Ups 31:00 Reverse Grip Push Ups 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