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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 💪🏽

**SCROLL FOR WORKOUT DETAILS**

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⏱️ Duration: 20 Minutes
🏋️♂️ Equipment: Two sets of dumbbells (I'm using 30lb / 14kg and 15lb / 7kg dumbbells, and your mat
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
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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
0:20 Half Kneeling Shoulder Press R
1:20 Diamond Chest Press
2:20 Half Kneeling Shoulder Press L
3:20 ISO Chest Press (alternating)
SUPERSET:
4:20 Negative Push Ups 30 sec
4:50 Shoulder Taps 30 sec

REST 1 MINUTE

ROUND 2
6:20 Arnold Press
7:20 Pec Raises
8:20 Bent Over Rear Delt Rows
9:20 Dumbbell Wide Push Ups
SUPERSET:
10:20 Push Up Pulses 30 sec
10:50 Commandos 30 sec

REST 1 MINUTE

ROUND 3
12:20 Lateral Raises
13:20 Twist Chest Press
14:20 90° Lateral Raises
15:20 Pullovers
SUPERSET:
16:20 Slow Push Up 30 sec
16:50 Plank to Pike 30 sec

REST 1 MINUTE

18:20 AMRAP FINISHER - 1 Minute
x6 Push Press
x6 Dumbbell Push Ups

19:40 Cool Down & Stretch

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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!

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