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Step 1
Set up a fixed schedule determining how many days a week you can make it to the gym for your workouts. This will determine the best way to spread out your upper body workouts. For the example that follows, we'll assume that you will lift weights three times a week, using a Monday-Wednesday-Friday model.
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Step 2
Monday: Start with your chest. Perform three sets of incline dumbbell presses, incline flies (with either dumbbells or cables) and bench presses (on a flat bench with a barbell).
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Step 3
Monday: Move on to triceps. Perform three sets each of cable overhead extensions (or skull crushers with a dumbbell, but these are obviously more difficult to perform, and it helps to have a spotter), close-grip bench presses and dips.
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Step 4
Wednesday: Start with your back. Effective back exercises include three sets each of back extensions (if your body weight is not sufficient, you can hold a plate against your chest as you do them), dead lifts and cable rows.
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Step 5
Wednesday: Work your biceps. Perform three sets each of incline dumbbell curls (these tend to be more difficult, so I suggest performing them before the other bicep exercises), hammer curls and preacher curls.
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Step 6
Friday: Work your shoulders and abs. Unlike the previous two workout sessions, it doesn’t particularly matter which muscle group you work first. In general, however, since most people’s abs are underdeveloped, it is best to start with them to avoid always working them after you’ve tired yourself out doing shoulders. Perform three sets each of cable crunches, dumbbell side bends and barbell ab rollouts.
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Step 7
Friday: Perform three sets each of dumbbell presses, lateral raises (with either cables or dumbbells) and reverse flies.
