Got 20 minutes and some dumbbells? That’s all you need for this latest push day workout, focused on building strength and muscle tone in your chest and shoulders. The best part about this workout is it can be done from the comfort of your own home!
The format for this workout is simple: complete each exercise for 30 seconds followed by 30 seconds of rest. There’s a total of 3 rounds + a finisher, and at the end of each round we’ll perform a 2-exercise superset for 30 seconds each and no rest between exercises. Hang around for the 1 minute AMRAP (as many reps as possible) finisher. This one is going to burn 🔥
Let’s push beyond our boundaries and get those gains! And if you really want to yourself, repeat this workout a 2nd time for a killer chest and shoulder workout! Now, let’s get after it 💪🏽
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⏱️ Duration: 20 Minutes
🏋️♂️ Equipment: Two sets of dumbbells (I’m using 30lb / 14kg and 15lb / 7kg dumbbells, and your mat
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⏱️ Intervals: 30 seconds work, 30 seconds rest; Supersets: 2-exercises for 30 seconds each, no rest; AMRAP Finisher: 1 minute, 2-exercises (6 reps each) complete as many as possible
Exercises for this 20 push day workout: chest and shoulder dumbbell workout:
ROUND 1
1. Half Kneeling Shoulder Press R
2. Diamond Chest Press
3. Half Kneeling Shoulder Press L
4. ISO Chest Press (alternating)
SUPERSET:
Negative Push Ups 30 sec
Shoulder Taps 30 sec
REST 1 MINUTE
ROUND 2
1. Arnold Press
2. Pec Raises
3. Bent Over Rear Delt Rows
4. Dumbbell Wide Push Ups
SUPERSET:
Push Up Pulses 30 sec
Commandos 30 sec
REST 1 MINUTE
ROUND 3
1. Lateral Raises
2. Twist Chest Press
3. 90° Lateral Raises
4. Pullovers
SUPERSET:
Slow Push Up 30 sec
Plank to Pike 30 sec
REST 1 MINUTE
AMRAP FINISHER – 1 Minute
x6 Push Press
x6 Dumbbell Push Ups
Cool Down & Stretch
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DISCLAIMER: TIFF x DAN strongly recommends that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise, or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.
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