30 Min Back, Chest & Abs – Upper Body Dumbbell Strength | 4x5 Method
This 30 minute upper body dumbbell workout is all about back, chest, and abs. Push and pull strength will light up your chest and back, while the core work keeps you locked in to the very end. It’s simple, it’s tough, and it works. Grab your dumbbells and let’s get after it. Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week in 2026. Your first 5 days are FREE → https://tiffxdan.com/membership/ Links: Legends shorts (20% off) → https://www.legends.com/DAN87275 Kion aminos, creatine & protein (20% off) → https://bit.ly/GetKion Dumbbells → https://rstyle.me/+cWefDaaj9ZFWC534r_... This is the 6th workout and the second of Week 2 in The 4x5 Method Home Workout Program. Save this playlist • The 4x5 Method - Home Workout Program WORKOUT OVERVIEW Warm Up // 30s work x6, no rest Push & Pull Strength // 40s work, 20s rest Core Power // 30s work, 10s rest Finisher // 90s AMRAP Cool Down // 30s work x6, no rest EQUIPMENT 2 sets of dumbbells (I'm using 20 & 30 lb DBs) Soft surface or workout mat Bosu Ball, bench or couch (to lean against for incline DB presses) 00:00 30 Dumbbell Back, Chest & Abs Workout Warm Up // 30s work x6, no rest 00:30 Arm Circles 01:00 Bent Over Arm Swings 01:30 Scapular Push Ups 02:00 Inchworm to Plank 02:30 Shoulder Taps 03:00 Push Up to Down Dog Push & Pull Strength // 40s work, 20s rest 04:00 Dumbbell Floor Press 05:00 Bent Over Row – Neutral Grip 06:00 Dumbbell Chest Fly to Press 07:00 Wide Grip Row 08:00 Dumbbell Push Ups 09:00 Supinated Rows 10:00 Dumbbell Incline Press (use a Bosu Ball, bench or couch) 11:00 Rear Delt Row – Elbows Flared 12:00 Squeeze Press 13:00 Reverse Flyes 14:00 Dumbbell Pullover 15:00 Gorilla Row 16:00 Wide Push Ups 17:00 Plank Rows 18:00 Alternating Iso Chest Press 19:00 Seesaw Rows Core Power // 30s work / 10s rest 20:10 Dumbbell Russian Twists 20:50 Bird Dog R 21:30 Bird Dog L 22:10 Plank Knee Tucks 22:50 Dumbbell Extend to L-Sit 23:30 Flutter to Scissor Kicks 24:10 Alternating V-Ups 24:50 Dumbbell Woodchopper R 25:30 Dumbbell Woodchopper L 26:10 Dumbbell Side Plank Dips R 26:50 Dumbbell Side Plank Dips L 27:30 Starfish Crunches Finisher // 90s AMRAP 28:30 4x DB Push Ups to 4x Plank Row 30:20 Cool Down & Stretch // 30s work x6, no rest 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 Dan the HIIT Man and Velvet Moss LLC 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!
