Sculpt Your Back and Biceps in 30 Min

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! 👉 Stop guessing your next workout—get all our workouts ad free, with music or timers only, plus BRAND NEW programs like The 4x5 Method inside the TIFFxDAN app: https://tiffxdan.com/membership OUR DAILY ESSENTIALS → Legends Apparel – Worn in nearly every video. It moves, breathes, and lasts. 💸 Save 20% every time → https://www.legends.com/DAN87275 → Transparent Labs – Protein + supplements that actually work. ⚡ Use code TIFFXDAN for 10% off → https://athlete.transparentlabs.com/d... → Kion Aminos – If you know, you know. We swear by them. 💪 Save 20% → https://bit.ly/GetKion 📸 Instagram:   / tiffxdan   📱 TikTok:   / tiffxdan   🎶 Our Music: https://bit.ly/TIFFxDANmusic ⏱️ Duration: 30 Minutes 🏋️ Equipment: A set of dumbbells (I'm using 30 lb / 14 kg dumbbells), and your mat ⏱️ 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 Single Arm Row L REPEAT Rear Delt Row R Rear Delt Row L REPEAT Supinated Row R Supinated Row L REPEAT Shrugs Plank Rows REPEAT Alternating Upright Row Dumbell Swings REPEAT Alternating Bicep Curls Alternating Hammer Curls Alternating Wide Curls Alternating Reverse Curls Concentration Curl R Concentration Curl L Drag Curls Alternating Crossbody Curls Iso Bicep Curl Hold 21’s (lower, upper, full - 7 ea) FINISHER 1 Minute Makers 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!