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If you are bold enough to give this workout a go, your chest, triceps and shoulders will be throbbing -- in all the best ways! This is the ULTIMATE push workout, designed with high volume reps to maximize the 30 minutes we have together today.

This workout will challenge you, so stay focused and push past the mental blocks to get the most of this session. Trust me, you'll be feeling this one for the next few days, so get in a good stretch post-workout and get plenty of water to hydrate your muscles.

Let's do this. Work hard and give it all you got!

**SCROLL FOR WORKOUT DETAILS**

Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) [ Ссылка ]
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - [ Ссылка ]

► 5 Min Warm Up [ Ссылка ]

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Workout Programs:
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💾 6 Week Shred II Playlist: [ Ссылка ]
💾 6 Week Shred III Playlist: [ Ссылка ]

Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: Dumbbells (I'm using 30lbs / 14kg), a box, bench or chair and your mat.
⏱️ Intervals: 40 seconds work followed by 10 seconds rest, then 20 seconds work followed by 20 seconds rest

Exercises for this 30 minute push workout for chest, shoulders and triceps:

0:20 Chest Press
1:10 Wide Push Ups
1:50 Chest Press
2:40 Wide Push Ups

3:20 Diamond Press
4:10 Narrow Push Ups
4:50 Diamond Press
5:40 Narrow Push Ups

6:20 Decline Chest Press
7:10 Decline Push Ups
7:50 Decline Chest Press
8:40 Decline Push Ups

9:20 Chest Flyes
10:10 Uneven Push Ups R (use dumbbell or block)
10:50 Chest Flyes
11:40 Uneven Push Ups L (use dumbbell or block)

12:20 Reverse Grip Tricep Press
13:10 Diamond Push Ups
13:50 Reverse Grip Tricep Press
14:40 Diamond Push Ups

15:20 Overhead Extensions
16:10 Deadstop Push Ups
16:50 Overhead Extensions
17:40 Deadstop Push Ups

18:20 Shoulder Press
19:10 Shrugs
19:50 Shoulder Press
20:40 Shrugs

21:20 45° Press
22:10 Side Laying Tricep Push Up R
22:50 45° Press
23:40 Side Laying Tricep Push Up L

24:20 Upright Row
25:10 1 Negative Push Up
25:50 Upright Row
26:40 1 Positive Push Up

27:20 Arnold Press
28:10 Box Dips
28:50 Arnold Press
29:40 Box Dips

FINISHER 20s ea, no rest
30:20 Twist Chest Press
30:40 Dumbbell Push Ups
31:00 Box Dips
31:20 Overhead Press

Cool Down + Stretch

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TIFF x DAN

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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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