Unlock Arm Gains: Crush Your Chest & Triceps in 15 Mins
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- เผยแพร่เมื่อ 22 ก.ย. 2024
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Get ready for a quick, effective arm workout! We’re tackling six circuits, each with three exercises using dumbbells and body weight. The routine: first exercise for 40 seconds, rest for 20; second exercise for 30 seconds, rest for 20; then a bodyweight push-up for 20 seconds, followed by a 20-second rest. We’ll repeat this format with new exercises in each circuit, focusing on your chest and triceps. Let’s dive in and make those arm gains!
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⏱️ Duration: 15 Minutes
🏋️♂️ Equipment: Two sets of dumbbells (I'm using 30 & 20 lbs / 14 & 9 kg dumbbells) and a mat.
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⏱️ Intervals: First set: 40 seconds work, 20 seconds rest; repeat exercise a 2nd time: 30 seconds work, 20 seconds rest; finish the round with push ups: 20 seconds work, 20 seconds rest.
Exercises for this 15 minute Chest & Triceps Workout with Dumbbells:
Dumbbell Chest Press - 40 sec
Dumbbell Chest Press - 30 sec
Standard Push Ups - 20 sec
Dumbbell Chest Flyes - 40 sec
Dumbbell Chest Flyes - 30 sec
Wide Push Ups - 20 sec
Dumbbell Skull Crushers - 40 sec
Dumbbell Skull Crushers - 30 sec
Skull Crusher Push Ups - 20 sec
Narrow Chest Press - 40 sec
Narrow Chest Press - 30 sec
Diamond Push Ups - 20 sec
Overhead Extensions - 40 sec
Overhead Extensions - 30 sec
Narrow Push Ups - 20 sec
Standing Dumbbell Low Flyes - 40 sec
Standing Dumbbell Low Flyes - 30 sec
Archer Push Ups - 20 sec
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TIFF x DAN
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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!
Dan is the number one guy on TH-cam. You can see how his body has transformed naturally through the last few yrs. Fantastic workouts.
Yes
Was bored with my standard chest day and was looking for something new. This hit the spot!
Love to hear that! Glad you enjoyed it. 🙏🏼 🙌🏼
what an ideal, interesting and challenging compilation, thank you for the great 15 minutes 🙏🥇🔝🎉❤
That was a great 15min chest workout. Thank you Dan❤
great workouts and very helpful.
Thank you!
Great Workout Dan, always a pleasure to Do your Workout 💯💯💯
Healing from surgery (12/) can’t wait to start up with Dan again!
LOVE FROM INDIA ❤️
Oh this was a good one, perfect for today. Sometimes we as women don't focus on chest workouts as much as we should, thanks Dan for this one!
thank you., awesome! your are the best!!!
Super Coach . Really Loved This Workout .
This was such a great add on to my leg workouts today. Loved the short length that still somehow fit in a great workout variety. Thanks!
We love you x my husband does all your workouts and he’s looking amazing x
Hi Dan! My name is also Dan... heh. Just wanted to thank you for sharing some no-nonsense, easy to follow workout content. I got into HIIT when I injured my leg and couldn't run for a couple of weeks, yours was the first result in search. That was over a month ago and I've following your routines for over two months now... 4-5 times per week. Anyway, thanks again!
best burn to my chest & arms… 💪 💪 💪
Yoww bro thanks for putting the amount with the weights...alot of ppl do videos and we don't know how much pounds it is 👊🏿
Dan thanks so much for this I’m right behind you on this workout thing love the vids💯‼️
Estupendo!!!😅
🙏🏼
Another great workout, Short sweet … with plenty of burn 🔥
Dan out here looking like Jack reacher!!
Grazie Lione
Waiting for your new upload long time
Please upload abs workout follow along
Good job!
Best workout video 💪🔥🔥
Thank you.
Completed 🤜🏽🤜🏽🤜🏽
Great 😅!
Parfait merci beaucoup 🙏🙏🙏😘💪🏼💪🏼💪🏼💪🏼💪🏼
So great. Ty so much
Perfect before run 🏃 ❤❤❤❤🎉🎉🎉
Thank you 👍👍👍
Thankyou 😍
Thank you
Dan, i messed my R shoulder up doing pushups, and I’m going to lay off if for a few days. Do you have an alternate set of something i can do to substitute for the pushups? Thx!
amazinggggg
hi. first time watcher.
much appreciated.
just subscribed.
you ascribe your physique to low weight hi reps with a bro split approach?
i train at home, no program. just lift bb and rings 2-3 times a week at home. plus s&c once ore twice.
looking to lighten it up and be more minimalistic with my approach. your style is along that line.
im used to fullbody work outs everyday. but now at 39 im taking longer to recover -
any suggestions on where to start with your content?
Andrew tate and david goggins taught me discipline... But Dan's workout is the one made me fit as hell...
Yo tanks I
Love workout program
Can you do a forearm workout video?
Go a head bro 🎉🎉🎉
Quick and effective
This was intense for me😂. I can tell that am not lifting nothing today😅my triceps were shaking especially for the pushup portions
Hi everyone, can you help, I did a tiff x Dan workout over Xmas a few times, thought it was this one when coming back to it. It's upper body, 20second iso hold of a move, straight into 20 second move, 20 second rest (think it ends 20 sec hammer curl hold, 20secs hammer curls, done). I've been through the videos but can't find it??
saya suka latihannya 💪😃
Does using a heavy ball still work?
Great 😂🎉
Great pumping 🔥
i cannot make diamond push ups :/
A year from now, you’ll wish you had started today.
Love from Marseille bébé ❤
❤❤❤
Can we get a full flexibility routine please 🙏
Any cricketer?? 0:22
💪💪👍❤️
🦾🦾💯💯🔥
Hehe ^.^
😰💪👏👏👏👏👌❤️🇦🇷
Thank you 🙏