The ideal upper body workout should exercise the majority of your muscles in an efficient manner. As such, a good plan has four fundamental movements – a horizontal push, a horizontal pull, a vertical push, and a vertical pull. This program from Jeremy does that with the incline dumbbell press, chest supported row, shoulder press, and pull-ups.

Upper Body Workout for Max Muscle Growth – Warm Up Exercise 1 – Barbell Overhead Press Exercise 2 – Wide Grip Pull Up Exercise 3 – Close Grip Bench Press Exercises 4 and 5 (Superset) Exercise 6 and 7 (Superset) Exercise 8 – Supinated Dumbbell Curl