Sculpt Your Back and Biceps in 30 Min
ฝัง
- เผยแพร่เมื่อ 10 ก.ย. 2023
- Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.
Join Now: bit.ly/TIFFxDANjoin
Looking for a solid back and biceps workout that doesn't eat up your day? This 30 minute workout session is no-nonsense, straight to the point, and super effective. You'll feel the burn, see the progress, and still have time left in your day. Let's get to it and make every minute count!
*SCROLL FOR WORKOUT DETAILS*
Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) bit.ly/5-Best-Gym-Shorts
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - bit.ly/30Day-Push-Up-Challenge
Links:
✅ Get 20% Off My Favorite Apparel - www.legends.com/?ref=tiffxdan - Code: TIFFXDAN
🩳 LTK - www.shopltk.com/explore/TIFFx...
🛒 Amazon Must-Haves - www.amazon.com/shop/tiffxdan
🏋🏼♀️ Workout mat - bit.ly/YoGorillaTD - use code TiffxDan20 for 10%
💪🏽 5-80lb adjustable dumbbells - bit.ly/3evYP7M
🎥 TH-cam Subscribe: bit.ly/TIFFxDAN
⭐️ Premium TH-camMembership: bit.ly/TIFFxDANjoin
📸 Instagram: bit.ly/TIFFxDANIG
📱 TikTok: bit.ly/TIFFxDANTT
🎶 My Music: bit.ly/TIFFxDANmusic
Workout Programs:
💾 6 Week Shred I Playlist: bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: bit.ly/UnbreakableCoreChallenge
⏱️ Duration: 30 Minutes
🏋️♂️ Equipment: A set of dumbbells (I'm using 30 lb / 14 kg dumbbells), and your mat
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
► Check it out at bit.ly/YoGorillaTD and use code TiffxDan20 for 10%
⏱️ Intervals: 40 seconds work, 20 seconds of rest. 1 minute finisher + 4 minute cool down
Exercises for this 30 minute back and biceps workout
Single Arm Row R - 30lbx1
Single Arm Row L - 30lbx1
REPEAT
Rear Delt Row R - 30lbx1
Rear Delt Row L - 30lbx1
REPEAT
Supinated Row R - 30lbx1
Supinated Row L - 30lbx1
REPEAT
Shrugs - 30lbx2
Plank Rows - 30lbx2
REPEAT
Alternating Upright Row - 30lbx2
Dumbell Swings - 30lbx1
REPEAT
Alternating Bicep Curls - 20lbx2
Alternating Hammer Curls - 20lbx2
Alternating Wide Curls - 20lbx2
Alternating Reverse Curls - 20lbx2
Concentration Curl R - 20lbx2
Concentration Curl L - 20lbx2
Drag Curls - 20lbx2
Alternating Crossbody Curls - 20lbx2
Iso Bicep Curl Hold - 20lbx2
21’s (lower, upper, full - 7 ea) - 20lbx2
FINISHER 1 Minute
Makers - 30lbx2
Cool Down & Stretch
* * * * *
Thanks for supporting our TH-cam channel. We couldn’t do any of this without you!
TIFF x DAN
* * * * *
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! - กีฬา
![30 Minute Dumbbell Back and Bicep Workout At Home [PULL WORKOUT]](http://i.ytimg.com/vi/1tHZ-hUH2P8/mqdefault.jpg)
![30 Minute Dumbbell Back and Bicep Workout At Home [PULL WORKOUT]](/img/tr.png)
This was fantastic. Thank you very much for these workouts.
By the end of the workout, I couldn't even use my 10 lb dumbbells 😭
REAL
It’s funny that your Premium channel doesn’t have ads because the ads are saviors! You should make the non-payers work WITHOUT ads! They would pay to have those breaks! 😂. For your time, effort, and commitment 🙏🏽
Ohhhhh. I should turn off my adblock. I gas out with no ads. 😂
^^^ TOO true 😂
Heck yea Dan, thanks bro! My biceps and back will definitely be feeling this tomorrow. 💪🏼💪🏼
Great workout Dan. Thanks for posting. Glad I did it!
Wow what a workout. Thanks a lot just what I needed today.
Yes!! A new video. Saved this for the weekend
Looks great, will try it tomorrow. Already looking forward to it 😊
Yes!!! An updated Push would be amazing too!!
As usually perfect workout many thanks for your effort 💪 💪 💪
Thank you Dan. The "finisher" was very tough 🥵💪🏼
Exactly what I needed, thanks! :)
Such a great training!!! 💪👊👍
Love this,thank you.
That is good thanks coach👍🙏👍
That was an effective workout. Tough and sweaty. Thank you.
This was amazing!!💪🏼💪🏼
Really feel this one in the lower arms on the day after! Lot's of good grip action going on. Tiny bit of feedback; as I use my phone to watch your videos while exercising (I suppose many do) I actually preferred the old format where the "Next Up" preview was a full screen take over, as the small window in this video is a little hard to make out on a small screen. Other than that, I dig everything.
Happy you add some thing new thanks I use your work out every day so thank you
What a bro. Thanks 🙏
Done. Ty so much
You are the best of the best!!!
LOVE LOVE LOVE your videos…I’ve lost around 10lbs since working out with your videos! Love the simple layout in all your videos, do you use Final Cut Pro or iMovie for editing? About to start my Leg day workout!
Great video. Thanks
Love this one!!
🙏🏼
Now I'm addicted to your exercises 😅 thank you brother ❤️ You have changed my life ❤️
Thank you for being here! Appreciate you!
Excellent workout 💪 😊
Thank you!
Perfect 🔥🔥🔥 Thanks 🙏🙏🙏
I love tour workouts. No talking just get into it
Amazing workout
Good job!
Can't wait to do this tomorrow morning. Thank you Dan 😊
FINALLY ANOTHER BACK DAY!!!!
Absolutely love it! Let's make a push workout video too🙏🙏
Great new back and bi workout! Can you do a new chest and tris video?
Un entraînement parfait merci beaucoup, 🙏🙏🙏 peux-tu nous faire la même chose la prochaine fois, avec un entraînement ABS 🔥🔥
Merci infiniment pour ton encouragement 💪🏼💪🏼💪🏼
Always 🔥🔥🔥
Wow. Yep. 💪🏻💪🏻💪🏻
Fun post workout fact: I went for my glass of water when it was over and I took that glass as if it was my dumbbell and spilled all the water on my face 😂 it was great 💪😂
New here Thanks for the workout !
Super set! Feeling just great. Used 20 lbs all the way. OK at 70?? Did 30 minutes of your abs prior to that.
Thank you from Poland. ;)
Great as always. Btw, wondering where is Tiff
i made it again thankks
Hello, I always loved your workouts do you have workouts for people who have bad knees and arthritis
Thanks my friend! I have chronic lower back, neck, and knee pain and have had it since the late 90s. If I could recommend anything to strengthen your knees it would be backward walking sled pulls (if you don’t have access to a sled then walking backwards with a slight incline on a treadmill is great). Another thing is to get a 45 degree wedge and do squats where your goal is to get your butt to your feet (squat low) and working to extend your knees out beyond your toes. Those two exercises over time will give you so much more strength in your knees, allowing you to do these other exercises much easier. Hope that helps!
@@TIFFxDAN thank you I will try that starting tomorrow!
@TIFF x DAN What box do you use for the exercises ?
Hi Dan ❤❤❤❤❤❤❤
❤️
A gym is a place where fat is burned and pride is earned.
Do Loop Resistance Band Workout also 🎉
Hey dan u think you can do a 6 week mass program?
Good morning 💪🌹💪 let’s do it this morning ♥️♥️ thank you so much Dan 🌹🌹🙌🙌🌹🌹
YEH BOY 😇🥶🥶💪
Time to get ready for work
Can you please tell me what the songs are called or where you get your music from!! ❤
Dumbbell slipped while doing the dumbbell swings and broke a window… parents coming home in 30 mins
Snap flexing 💯💪🙌👌👍
💯💯💯💯🔥🔥🔥🔥
Those jumping Jack
❤❤❤❤❤❤
Those "Makers" at the end,....F me,...nice!
❤
❤️
21s were tge killer of an already assaination.
😂
This exercise can apply for women who wants thick bicep ?
Yes :)
OMG my arms wow😢. Am definitely going to feel this burn for sometime i know😂
Yay then renegade burpees ..🤕😵😜😜😜
😂 😂 😂
Still trying to figure out what and where to get that foam bench you use. It is clearly not a repurposed plyo box. You have all these affiliate links to all these things you recommend, even a branded Amazon section, but rarely are any of these things in the videos. What about this foam block that has been in multiple videos? Where is that link? If it is diy, that’s fine, just let us know. I’m not the first to ask and won’t be the last.
🎉🎉🎉🎉🎉🎉🎉🎉
Bro is this 20 sec are enough to get muscle recovery
I see Dan but no Tiff. Is this Dan's channel?
20 Oct 2023 - 17.5 mostly. Till 88% 15. 90% 12.5. Then 0. Finisher 15. Can use 17.5. Biceps dead
Where is Tiff. Why she no come on the show
BTW I am the best
Maybe you hire me to replace Tiff
Io sono un grande sostenitore e fruitore dei vostri video. Sono top. Unico limite: la musica. Per me non è adeguata ed è poco coinvolgente. Grazie
Badass!!! Can we get the leg day next?!?
Awesome workout. Thank you so much!!