Here is a quick look at my current upper body workout routine:

• Warm-up: rowing (4min); scapular mobilization
• Pull-ups – 5×6-8
• Preacher curls – 5×6-8
• Cable pull-downs – 5×6-8
• Rear deltoids – 5×6-8
• Bench press – 3×6
• Overhead press – 5×6-8
• Egyptian lateral raise – 5×8-10
• Skull-crushers – 5×6-8
• Decline crunch – 5×8

I complete this routine 2x week in order to reach a substantial number of sets needed for steady muscle growth. While this routine does take a while to complete (about 90min), I prefer it because it targets every major muscle group in the upper body.

In all of my workouts, I am focused on progressive overload, so I keep track of my volume. I use a whiteboard to keep track of what weight I use + how many sets/reps I complete.

You can also check out the lower body workout I pair with this one here on my blog. Enjoy!

*I am not a certified trainer, nor do I claim expertise. The above post is a collection of my personal observations, from which you can hopefully benefit.