Shoulders, back, chest, and arms—every bit of your upper body gets some work today. Don't even think about cutting back. All this work is necessary to a modern physique!
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The giant set is a tough cookie, especially because it includes the close-grip bench press. Your front delts will feel annihilated. To do one, perform 10 reps of a regular dumbbell front raise, then 10 reps of a dumbbell lateral raise, and finish with 10 reps of a bent-over rear-delt row. All four exercises together equal one giant set.
On the dumbbell movements, select weight that you don't have to put down. Your limiting factor will probably be the lateral raises. Trust me, you don't have to go very heavy to feel serious burn.
Day 5: Upper body and cardio 
Giant set:
1
Close-Grip Bench Press
3 sets of 15-20 reps (Leave 2 in tank first 2 sets, go all-out on third.)
Front Dumbbell Raise
3 sets of 10 reps
Dumbbell Lateral Raise
3 sets of 10 reps
Dumbbell Rear-Delt Row
3 sets of 10 reps
Note: Rest 2 min.
Superset:
2
Pull-up
3 sets of 15 reps
Single-arm overhead dumbbell shoulder press
3 sets of 15 reps
Note: Rest 2 min. between supersets.
Gun show: Fail in the 6-rep range
Superset:
3
Barbell skullcrusher
3 sets of 6-8 reps (4-count eccentric)
Barbell Curl
3 sets of 6-8 reps (4-count eccentric)
Note: 90 sec. rest between all supersets.
Superset:
4
Alternating dumbbell Hammer Curl
3 sets of 6-8 reps
Dumbbell skullcrusher
3 sets of 6-8 reps
Note: 90 sec. rest between all supersets.
Superset:
5
Dumbbell Preacher Curl
3 sets of 15 reps (1-sec pause at top)
Triceps Push-down
3 sets of 15 reps (1-sec pause at bottom)
Note: Rest 1 min. between supersets.
Cardio:
6
Spin-bike sprints
10 rounds, 20 sec. work, 1 min. rest.
Note: Add resistance for sprints, turn down resistance for 1 minute, but keep moving.
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