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We’re going all upper body today — chest, back, shoulders, and arms. Grab a couple sets of dumbbells and follow along as we build strength and endurance with back-to-back supersets. Your upper body will get a solid workout start to finish and help you build real strength you can feel! Want the best experience? Train with us in the TIFFxDAN App 👉 https://tiffxdan.com/membership/. No ad interruptions, music + timers only options so you can use your own playlist, access to all programs and workouts, plus 4 brand new programs each year! What I Never Train Without → Legends Apparel – The shorts I wear in nearly every video (for the past 5 years!). They move, breathe, and are built to last! Save 20% every time → https://www.legends.com/DAN87275 → My go to every day supplement is Kion Aminos. They keep me recovered and ready for the next workout. I also stack them with Kion Creatine. Save 20% here → https://bit.ly/GetKion This is the 2nd workout in The 4x5 Method Home Workout Program. Save this playlist • The 4x5 Method - Home Workout Program WORKOUT OVERVIEW Warm Up // 30s work x6, no rest Supersets // 45s work x2, 30s rest Complex Finisher // 2 min AMRAP Cool Down // 30s work, no rest EQUIPMENT 2 sets of dumbbells (I'm using 20 & 30 lb DBs) Soft surface or workout mat 00:00 Dumbbell Upper Body Strength Workout Warm Up // 30s work x6, no rest 00:30 Arm Swings 01:00 Standing Arm Pulses 01:30 Shoulder Shrugs 02:00 Shoulder Taps 02:30 Push Up to Down Dog 03:00 Plank T-Rotations Supersets // 45s work x2, 30s rest 04:00 Dumbbell Chest Press 04:45 Plank Rows 06:00 Shoulder Press 06:45 Supinated Curls 08:00 Push Ups 08:45 Superman Pulls 10:00 Lateral Raises 10:45 Overhead Triceps Extension 12:00 Bent Over Wide Rows 12:45 Arnold Press 14:00 Twist Curls 14:45 Triceps Dips 16:00 Dumbbell Pull Overs 16:45 Dumbbell Flyes 18:00 Bent Over Rows 18:45 Upright Rows 20:00 Crossbody Curls 20:45 Dumbbell Skull Crushers 22:00 Rear Delt Rows 22:45 Front Raises 24:00 Single Arm Row R 24:45 Single Arm Row L 26:00 Kneeling Shoulder Press R 26:45 Kneeling Shoulder Press L 28:00 Concentration Curl R 28:45 Concentration Curl L 30:00 Iso Chest Press R 30:45 Iso Chest Press L Finisher // 2 Min AMRAP Complex x5 Dumbbell Push Ups x5 Upright Rows x5 Bent Over Rows x5 Curl to Press 34:20 Cool Down & Stretch // 30s work x6, no rest 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 Dan the HIIT Man and Velvet Moss LLC 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!