There are a variety of muscle groups in the upper body and many different ways to work them effectively. The 2008 Physical Activity Guidelines for Americans recommends adults perform muscle-strengthening exercises two or more days a week, so split your workout program accordingly. Specific programs for strength often contain lower reps per set, while programs for muscular endurance may contain higher reps. In the November 2002 issue of the "European Journal of Applied Physiology," researchers found that low-rep (three to five) sets produced greater increases in strength than high-rep (20 to 28) sets.
When exercising your upper body, remember that some muscle groups work together on compound exercises. For example, the chest and triceps work together on exercises like the bench press and the dip. The shoulders and triceps work together on overhead presses. The back and biceps work together on pull-ups and rows. This example program is for general fitness and consists of moderate reps. It is a two-day split. Day one is for the chest, shoulders and triceps. Day two is for the back and biceps.
Chest
Horizontal pressing movements such as the bench press and push-up are the primary compound exercises that work the chest. An effective start to a chest workout is to complete four sets of eight to 10 repetitions of bench press. Follow this compound exercise with an effective isolation exercise for the chest like the incline dumbbell fly. For this exercise, complete three sets of 10 to 12 reps.
Back
Pulling movements like pull-ups and rows are the compound movements that most directly target the muscles of the back. Start your back workout with four sets of eight to 10 reps of pull-ups. If you are unable to do pull-ups, you can either use an assisted pull-up machine or do sets of eccentric (lowering yourself only) pull-ups, using a chair or stool to start in the top position. Follow your pull-ups with four sets of eight to 10 reps of bent-over rows with dumbbells.
Shoulders
The shoulders are primarily made up of the trapezius and deltoid muscle groups. Vertical pressing movements are the main type of compound exercise that works the shoulders. Start your shoulder workout with four sets of eight to 10 reps of the overhead shoulder press after completing your chest exercises. Supplement that main compound movement with an isolation exercise for the deltoids such as deltoid raises. Complete three sets of 10 to 12 reps of deltoid raises.
Triceps
The main compound exercises that work the triceps are close-grip bench press and dips. Complete four sets of eight to 10 reps of dips after completing your chest and shoulder exercises. If you can't perform dips, use an assisted dip machine or perform eccentric (lowering portion only) dips.
Biceps
The main compound exercise that works the biceps is the pull-up. The main isolation exercise is the bicep curl and its many variations. Complete three sets of 10 to 12 reps of standing bicep curls after completing your back exercises.
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