Your guns won't prepare themselves for battle. Today, you'll build your biceps and triceps.
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I hope you're a fan of supersets, because today's workout has four on the docket!! Remember to keep your rest between 90 seconds and two minutes, depending on the exercise. Don't rush the exercises, and keep a steady cadence.
Also, pay close attention to the exact exercise. For example, for 1-1/4 dumbbell seated incline curls, bring the weight all the way up, lower it about a quarter of the way, bring it back to shoulder level, and then lower it completely for one complete rep.
The additional quarter rep will increase the time the muscle is under tension, which means more mass-building stress on your biceps!
Day 19: 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. between supersets
Superset:
2
Pull-up
3 sets of 15 reps
Single-arm overhead dumbbell shoulder press
3 sets of 15 reps (AHAP)
Note: Rest 2 min. between supersets.
Gun show: Fail in the 8-12 rep range
Superset:
3
Barbell skullcrusher
3 sets of 8-12 reps (4-count eccentric)
Barbell Curl
3 sets of 8-12 reps (4-count eccentric)
Note: 90 sec. rest between all supersets.
Superset:
4
Alternating dumbbell Hammer Curl
3 sets of 8-12 reps
Dumbbell skullcrusher
3 sets of 8-12 reps
Note: 90 sec. rest between all supersets.
Superset:
5
1-1/4 dumbbell seated incline curl
3 sets of 15 reps
Triceps Push-down
3 sets of 15 reps (1-sec pause at bottom)
Note: Rest 1 min. between supersets.
Cardio:
6
Spin-bike sprints
14 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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