Day 12: 30 Min SHOULDERS & TRICEPS Dumbbell Supersets // 6WS2

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This superset upper body workout will challenge you! Approach this workout with a strong mindset and push through those feelings that you can’t do this… because you can and you will! Your shoulders and triceps will be the main focus in this workout, and they will be absolutely lit up by the end! I'm using 15 lb dumbbells, so you don't need much weight to make this workout effective. Take breaks when needed, but push through to the end. You got this! Let's work on getting stronger today.

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► 5 Min Warm Up    • 5 MIN WARM UP | FULL BODY WARMUP FOR AT HO...  

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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️ Equipment: Dumbbells (I'm using 15lbs / 7kg), a box, bench or chair and your mat.
⏱️ Intervals:30 seconds work x2, followed by 30 seconds rest

Exercises for this 30 minute shoulders and triceps superset workout:

0:20 Shoulder Press
0:50 Upright Rows

1:50 Front Raises
2:20 Lateral Raises

3:20 Alternating Single Arm Press
3:50 Alternating Single Arm Upright Row

4:50 Front Raises
5:20 Lateral Raises

6:20 Arnold Press
6:50 Shrugs

7:50 Front Raises
8:20 Lateral Raises

9:20 Alternating Single Arm Arnold Press
9:50 Around The World

10:50 Front Raises
11:20 Lateral Raises

12:20 45° Press
12:50 90° Lateral Raises

13:50 Front Raises
14:20 Lateral Raises

15:20 Seated Neutral Grip Overhead Press
15:50 Seated Bent Over Rear Fly

16:50 Front Raises
17:20 Lateral Raises

18:20 Seated Overhead Tricep Extension
18:50 Close Grip Press

19:50 Lying Tricep Extension R
20:20 Lying Tricep Extension L

21:20 Kickback R
21:50 Kickback L

22:50 Lying Tricep Extension R
23:20 Lying Tricep Extension L

24:20 Skull Crushers
24:50 Bench Dips

25:50 Lying Tricep Extension R
26:20 Lying Tricep Extension L

27:20 Close Grip Push Ups on Dumbbells
27:50 Skull Crusher Push Ups

28:50 Lying Tricep Extension R
29:20 Lying Tricep Extension L

Finisher / 30s ea, no rest

30:20 Front Press
30:50 45° Press
31:20 Overhead Press

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