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Intermediate Gym-based cardio and strength training
Day 053 - End of the line for weights
WU 5 Min. 2 sets x 12 reps each. SERIES 1: Dips, Swiss ball triceps extensions (2 count hold,) Swiss ball abs; SERIES 2: incline biceps curls, hammer biceps concentration curls (against a wall,) push-ups; SERIES 3: straight arm lateral raises (2 count hold,) upright rows (2 count hold,) obliques abs. Stretch. 
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IT'S THE FINAL DAY OF THE STRENGTH TRAINING PORTION OF YOUR PROGRAM: TRICEPS, BICEPS, & SHOULDERS! 2 sets each exercise, 12 reps each. Get pumped for: more supersets! SERIES 1: Either at the Gravitron or unaided, do a perfect set of dips. Then lie with your head, neck & shoulders on a Swiss ball (using it as a bench ) for a set of straight bar triceps extensions (hold the bar for 2 counts at the bottom with elbows bent to a 90 degree angle.) Drop the bar and put a plate behind your head for a set of Swiss ball abs, then repeat the series. SERIES 2. Begin with a set of incline biceps curls, hammer style, leaning back on a bench and using dumbbells (alternate arms: first right, then left.) Use the same set of dumbbells for concentration curls against a wall: hammer style. Finish with a set of push-ups, and repeat the series. Finally for SERIES 3, start with a set of straight arm lateral raises with dumbbells (lift arms to shoulder height on each side. hold for 2 counts, then lower.) Then, holding a straight bar (palms facing down) perform a set of upright rows (raise the bar to your chest, keeping your elbows high, shoulders relaxed: 2 count hold at the top.) Finish with a set of abs for your obliques on the slant board, and repeat each exercise. Stretch.
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