Upper Body Help!

Why just upper body? Since your largest muscles are in your lower body, metabolically, you will get the greatest benefit from working your lower body, too. Flabby arms are more related to fat, than muscle. you can't spot reduce fat, but by working the muscles in your whole body, it will tone your arms, abs, legs, and everything else that will give your body proper balance, and proportion.

Sometimes it is a good idea to use various lifts to work your muscles in different ways, for example: with bench presses, you can do dumbbell, barbell, or machine presses, incline, flat, or decline, close grip, to wide grip. Each variation will hit the chest differently. The key is to get enough consistency to track your progress, but enough variation to keep your muscles from getting used to it. For best results it is good to try two to three different lifts for each body part. Some people like to do one compound lift, and one isolation lift for 3 to 5 sets, each.

Some people like to do full body routines. These are great for weight loss because the focus on compound lifts that work more than one body part. A full body day may consist of workouts like: The Clean, & press, Squats, Deadlifts, Bench presses, Pullups, Barbell Rows, Snatches...

Others like to split their workouts do do more isolation work. you can split into"push, pull, leg days.", " Upper body, Lower body days", or you can split each muscle group into its own day.

Right now I'm back to doing Upper body, lower body workouts, and my upper body routine is similar to this:

Chest:
incline dumbbell bench
decline flye
shoulders:
shoulder press
lateral raises
back:
deadlifts
dumbbell rows
pull ups
triceps:
dips
skull crushers
biceps:
preacher curls
hammer curls

My lower body workout is:

Squats
lunges
leg press
seated leg curls
standing calf raises
seated calf raises
Then some ab work.

Run a structured beginner routine like Starting Strength, Stronglifts, Greyskull LP, Reg Park's beginner routine, Westside, or Allpro's Simple Beginner Routine.