Sculpt Your Back and Biceps in 30 Min |
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Join Now: https://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) https://bit.ly/5-Best-Gym-Shorts 🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - https://bit.ly/30Day-Push-Up-Challenge Links: ✅ Get 20% Off My Favorite Apparel - https://www.legends.com/?ref=tiffxdan - Code: TIFFXDAN 🩳 LTK - https://www.shopltk.com/explore/TIFFxDAN/ 🛒 Amazon Must-Haves - https://www.amazon.com/shop/tiffxdan 🏋🏼♀️ Workout mat - https://bit.ly/YoGorillaTD - use code TiffxDan20 for 10% 💪🏽 5-80lb adjustable dumbbells - https://bit.ly/3evYP7M 🎥 YouTube Subscribe: https://bit.ly/TIFFxDAN ⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin 📸 Instagram: https://bit.ly/TIFFxDANIG 📱 TikTok: https://bit.ly/TIFFxDANTT 🎶 My Music: https://bit.ly/TIFFxDANmusic Workout Programs: 💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1 💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2 💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3 💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge 💾 Sculpted Core: 2 Week Ab Challenge: https://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 https://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 YouTube 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! |