If you want an effective upper body workout optimized for muscle growth, then you need to read this article.

• Horizontal Push (e.g. dumbbell press)
• Horizontal Pull (e.g. seated row)
• Vertical Push (e.g. OHP)
• Vertical Row (e.g. pull ups) Accessory Movements (biceps, triceps, etc.) Choosing your exercises in this fashion ensures that your muscles are worked in a balanced manner. This helps prevent imbalances from developing and helps target all of the upper body musculature. ...