Back to Strength Training, Mixing it Up Again and Jury Duty?!

I have no idea what tomorrow is going to look like as far as working out goes: I have to report for jury duty?! 

Today however, I am going to go back to working in a rotational strength based workout with cardiorespiratory interval training on Mondays, Wednesdays and Fridays. My plan is to have 6-7 main exercises that I will do for each body part and then mix in various different exercises each day to keep it from getting boring.

Today's quote is from Robert Frost:

"The jury consist of twelve persons chosen to decide who has the better lawyer."

Workout: Chest, Biceps and Cardio Interval Training
Cardio Training/Warm-Up:
HIIT Spin Bike Training, 20 minutes
Bicycle Abdominal Crunches, 75 repetitions
Weight Training:
Bench Press, 3 sets of 4-6 repetitions
Dumbbell Flat Bench Press, 3 sets of 6-8 repetitions
Dumbbell Incline Press, 3 sets of 6-8 repetitions
Flat Bench Dumbbell Fly, 3 sets of 10 repetitions
Weighted Dip (Bodyweight +35lbs.), 3 sets of maximum repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Forearm Wrist Roll-Up, 3 sets of maximum repetitions

Have a Great Day!!