Day 10 of the #JDHealth120 - Shoulders, Biceps, Abs

Cuban press / Hanging leg raises

2x10 / 3x10 1:1:2:1

Seated dumbbell press 1 1/4 reps / Lateral raise *10 second hold before first rep

3x12-7 1:1:2:1 / 3x10-15 1:0:2:0

Incline dumbbell reverse fly / Dumbbell upright row / Dumbbell front raise

4x10-12 1:1:2:0 / 3x10-12 1:5:3:1 / 3x10-15 1:0:2:0

Incline curl / Cross body hammer curl

3x10 1:2:2:1 / 3x10 1:1:2:0

Reverse lat pull down / Lying cable curl*

3x10-15 1:2:2:1 / 3x10

*Perform a one second positive rep and then hold at the top for 3 seconds. Go down half way and hold again for 3 seconds. Go almost to full extension and hold again for 3 seconds. That is 1 rep.