Day 11 of #JDHealth120 - Chest / Back / Calves

Up and overs / Hammer shrug calf raise

3x10 / 4x10-10 (in & out) 1:2:2:3

Bench press / Seated calf raise

4 working sets x3-5 (12-7 if new to gym) / 4x10-15 1:2:2:3

Incline dumbbell bench / Dumbbell bent over row

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

Incline bench / Pendlay row

3x10-12 1:1:6:2 / 3x10-15 1:0:2:1

Functional trainer lying pullovers / Functional trainer cable flies

3x12-7 1:1:3:1 / 3x20 1:0:2:0

Cardio

10 minutes of HIIT cardio of your choice.

1 minute @ 75-80% / 1 minute slow pace

or

30 seconds all out / 1m 30s slow pace