6 Week Shred III • Home Workout Program - Day 22: 30 Min Dumbbell UPPER BODY WORKOUT [Pyramid Sets] // 6WS3

Get ready to build and shred your upper body with Day 22 of 6WS3! This dumbbell workout is all about pyramid sets that'll build serious strength and definition throughout your chest, shoulders, back and arms. 8 targeted exercises you'll hit in three sets each: 60 seconds of endurance, followed by 45 seconds of intensity, and then 30 seconds of all-out burn. Here's the twist – increase the weight with each set as the time decreases! That's right, challenge yourself with every rep and feel your muscles burn (in the best way possible). Work hard and let’s get stronger together! #6WS3 #PyramidSets #UpperBodyStrength 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 and a non-slip workout mat 💪🏽 Dumbbell: For reference only, I’m using adjustable dumbbells. 15-25 lbs (light), 30-45 lbs (medium) and 60 lbs (heavy) ⏱️ Intervals: Reverse pyramids: Set 1: 60 seconds work, 30 seconds rest // Set 2: 45 seconds work, 30 seconds rest // Set 3: 30 second work, 30 seconds rest between exercises // 2 minute finisher (20/20/20/20/20/20, no rest between exercises) Exercises for this 30 minute reverse pyramid upper body dumbbell workout: 3 SETS PER EXERCISE 0:29 Alternating Arnold Press 4:14 90° + Lateral Raise 7:59 Bent Over Row R 11:44 Bent Over Row L 15:29 Dumbbell Press 19:14 Dumbbell Flyes 22:59 Alternating Curl to Press 26:44 Narrow Press to Wide Press FINISHER 20/20/20/20/20/20 30:29 Goalposts Lowers 30:49 Around The World 31:09 Alt Iso Front Raises 31:29 Shoulder Press Pulses 31:49 Pec Raises 32:09 Dumbbell Push Ups 32:49 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!