Get ready to sculpt your entire body with precision and power in Day 19 of 6WS3! This dumbbell workout is all about slow, controlled movements that max out your time under tension, squeezing every ounce of potential from your muscles.

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Get ready for 6 rounds of targeted exercises for shoulders, back, triceps, legs, chest, and biceps, each rep with strength and control. We'll finish this full body workout with a 90 second finisher, two exercises back-to-back for 45 seconds each. Let’s get started! Grab those dumbbells, and let's work hard today! #6WS3 #SlowAndControlled

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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️ Equipment: Two sets of dumbbells, a bench or chair, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 30 & 15 lb / 14 & 7 kg dumbbells
⏱️ Intervals: 60 second work, 20 seconds rest between exercises // 90 second finisher (45/45, no rest between exercises)

Exercises for this 30 minute slow & controlled full body dumbbell workout:

SHOULDERS
0:29 Alternating Shoulder Press
1:49 Lateral Raises
3:09 Rear Delt Row
4:29 Around The World

BACK
5:49 Alternating Bent Over Rows
7:09 Good Mornings
8:29 Plank Rows
9:49 Bent Over Rear Flyes

TRICEPS
11:09 Alternating Narrow Press
12:29 Box Dips
13:49 Tate Press
15:09 Overhead Extension

LEGS
16:29 Staggered Squat Walk
17:49 Lateral Lunges
19:09 Sumo Deadlift
20:29 In + Out Squats

CHEST
21:49 Alternating Iso Chest Press
23:09 Dumbbell Pullovers
24:29 Dumbbell Flyes
25:49 Dumbbell Push Ups

BICEPS
27:09 Alternating Twist Curls
28:29 Cross Body Curls
29:59 Hammer Curls
31:09 Iso Hold Curls

FINISHER 45/45
32:29 Squat + Front Raise
33:14 Burpee Snatches

34:19 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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