6 Week Shred III • Home Workout Program - Day 13: 30 Min SOLID UPPER BODY Workout with Dumbbells [Killer Drop Sets] // 6WS3

Brace yourself for Day 13 of 6WS3, where heavy weights meet drop sets, and your upper body begs for mercy! This dumbbell workout hits all of the upper body muscles from chest to core, as we work through 30 second intervals of heavy and medium-weight exercises, followed by push up variations that'll leave your arms screaming for more. We're talking drop sets that'll squeeze every ounce of potential from your muscles, sculpting and strengthening in record time. Hit play, grab those dumbbells, and let's get stronger together! #6WS3 #DropSets #UpperBodyWorkout 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/ Links: 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 minute workout + 4 minute cool down 🏋️ Equipment: 2-3 sets of dumbbells (heavy, medium & light), a bench or chair, and a non-slip workout mat 💪🏽 Dumbbell: For reference only, I’m using 20, 30 & 40 lb / 9, 14 & 18 kg dumbbells ⏱️ Intervals: 30 seconds work followed by 15 seconds rest x2, then 30 seconds (push ups) followed by 30 seconds rest // 1 minute finisher (20/20/20, no rest between exercises) Exercises for this 30 minute upper body dumbbell workout: 0:29 Iso Chest Press 2x40lbs Rest 15s 1:14 Iso Chest Press 2x30lbs Rest 15s 1:59 Dumbbell Push Ups Rest 30s 2:59 Chest Flyes 2x40lbs Rest 15s 3:44 Chest Flyes 2x30lbs Rest 15s 4:29 Decline Push Ups Rest 30s 5:29 Bent Over Row R 1x40lbs Rest 15s 6:14 Bent Over Row R 1x30lbs Rest 15s 6:59 Reverse Push Ups Rest 30s 7:59 Bent Over Row L 1x40lbs Rest 15s 8:44 Bent Over Row L 1x30lbs Rest 15s 9:29 Reverse Push Ups Rest 30s 10:29 Shoulder Press 2x30lbs Rest 15s 11:14 Shoulder Press 2x20lbs Rest 15s 11:59 Lateral + 90 Degree Raises Rest 30s 12:59 Rear Delt Row 2x30lbs Rest 15s 13:44 Rear Delt Row 2x20lbs Rest 15s 14:29 Lateral + 90 Degree Raises Rest 30s 15:29 Twist Curls Alternating 2x30lbs Rest 15s 16:14 Twist Curls Alternating 2x20lbs Rest 15s 16:59 Lower Curl Pulses 2x20lbs Rest 30s 17:59 Tricep Press 2x40lbs Rest 15s 18:44 Tricep Press 2x30lbs Rest 15s 19:29 Cobra Push Ups Rest 30s 20:29 Hammer Curls Alternating 2x30lbs Rest 15s 21:14 Hammer Curls Alternating 2x20lbs Rest 15s 21:59 Upper Curl Pulses 2x20lbs Rest 30s 22:59 Overhead Extension 1x30lbs Rest 15s 23:44 Overhead Extension 1x20lbs Rest 15s 24:29 Commandos Rest 30s 25:29 L-Sit Toe Touches 1x30lbs Rest 15s 26:14 L-Sit Toe Touches 1x20lbs Rest 15s 26:59 L-Sit Toe Touches bodyweight Rest 30s 27:59 Russian Twists 1x30lbs Rest 15s 28:44 Russian Twists 1x20lbs Rest 15s 29:29 Russian Twists bodyweight Rest 30s FINISHER 20/20/20 30:29 Incline Push Ups 30:49 Standard Push Ups 31:09 Decline Push Ups 31:49 Cool Down & Stretch 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!