Day 28: 30 Min BUILD BACK & BICEPS at Home + Abs [Dumbbell Workout] // 6WS3

Ready to sculpt your upper body from every angle? Day 28 of 6WS3 is a home dumbbell workout designed to build strength and definition in your biceps, abs, and back. We're dividing this 30 minute challenge into three targeted rounds: 10 minutes of biceps, 10 minutes of abs, and 10 minutes of back exercises. Each round features 10 no repeat exercises, performed in 40/50 second intervals with just enough rest to keep you focused and firing. To finish it all off, we'll throw in a 90 second finisher featuring three exercises back-to-back. Hit play, grab those dumbbells, and let's hit the upper body together!! #6WS3 #DumbbellWorkout #BackAndBiceps Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → https://tiffxdan.com/membership/ Links: Legends shorts → https://www.legends.com/DAN87275 Kion aminos, creatine & protein → https://bit.ly/GetKion Follow my HIIT channel for more follow along workouts ‪@DantheHIITMan‬ Workout Details: ⏱️ Duration: 30 minute workout + 4 minute cool down 🏋️ Equipment: Two sets of dumbbells (light & medium), a bench or chair, and a non-slip workout mat 💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: First 10 minutes (biceps): 40 seconds work, 20 seconds rest // next 10 minutes (abs): 50 seconds work, 10 seconds rest // final 10 minutes (back): 40 seconds work, 20 seconds rest // 90 second finisher (30/30/30, no rest between exercises) Exercises for this 30 minute abs, back and biceps dumbbell workout: BICEPS - 40s work, 20s rest Alternating Hammer Curls Alternating Wide Curls Cross Body Curls Upper Curls Lower Curls Twist Curls Reverse Curls Waiter Curls Circle Curls Standard Curls ABS - 50s work, 10s rest Crunches Slow Bicycles L-Sit Toe Touches Sprinter Sit Up Crunch Kicks Oblique Heel Taps Reverse Crunch + Leg Abduction Cross Crunches Flutter Kicks Starfish Crunches BACK - 40s work, 20s rest Bent Over Row R Bent Over Row L Bent Over Supinated Row R Bent Over Supinated Row L Bent Over Wide Row R Bent Over Wide Row L Bent Over Row Bent Over Supinated Row Bent Over Wide Row Landmine Row FINISHER - 30/30/30, no rest Mountain Climbers Renegade Rows 90° Curl Pulses Cool Down + Stretch 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!