Today, and for the next 2 days, will be be doing some muscle specialization. Since we have been doing a lot of full body workouts, it will be good to key in on major muscle groups. So today, you will be doing Chest and Biceps. While most people prefer to match chest and tris, and then back and bis, I prefer to interchange them. This is because I feel you can get a better lift with your arms since you are not tiring them out during your main muscle group workout. But, like everything, it is good to constantly switch it up. 

1. Bench Press - 5 sets (12, 10, 10, 8, 6)

2. Incline Dumbbell Press - 5 sets (12, 10, 10, 8, 6)

3. Cable Fly's - 3 sets (10, 10, 10)

4A. Body Weight Dips - 3 sets (until failure, but no more than 20)

4B. Spider-man Push ups - 3 sets (until failure, but no more than 20)

5A. E-Z Bar Curl - 3 sets (12, 12, 12)

5B. Medicine Ball Wall Throw - 3 sets (20, 20, 20)

6. Straight Bar Curl - 4 sets (8, 8, 6, 6)

7A. Hammer Curls - 3 sets (10, 10, 10)

7B. Push Ups - 3 sets (till failure each set)

8. 90 Degree Arm Hold - 2 sets (30 second each)

Good luck with the super sets, they will really push your heart rate!