Upper body training

Inclined bench (30°) 1 set 12 - 15 reps with lightweight, concentrate on good technique, and warming the chest muscles up. Follow this with 2-3 sets x 10 -12 reps dumbbell presses. Aim for a 3-0-2 workout rate, 3 sec's to lower the weight, then 2 sec's to lift.
 

Flat bench press, using either machine or free weights. Aim for 4 - 6 sets in a pyramid set. Aim for either a reduction in reps with the same weight, or reduce the weight each time, and keep the reps the same, maintain correct form in a smooth motion, 2-0-2 rate.

You may wish to use a combination of hand grips - wide (as shown) normal or even close grip, however always have the weight suited to your strength level.
 

Pec Deck on either machine or dumbbells, reduce the weight each time, maintaining correct form. 3 sets of 12 - 15 reps, in a 2-0-2 rate with minimal rest between sets, concentrate on keeping the elbows at shoulder height.

You may want to use dumbbells for the first 1 - 2 sets, and as your arms become tired, work on the machine.
 

Bench Fly's on either inclined or flat bench, using dumbbells. Remember not to allow your elbows to go lower than your shoulders, and bring your hands together at the top, 3-0-2 rate 3 sets of 12 -15 reps same weight.
 

Cable Cross Over's, 2-1-2 rate 3 sets of 10 -12 reps same weight. Stay in the center of the cable pulley's, leaning slightly forward, bring the weights to your center line, hold for a split second before returning under control to start position.

There are a number of different variations, in both machines and different exercises you can perform for the chest, the netfit members area, has the largest resource of exercise descriptions anyway on the Internet, plus a number of different workouts for each body part.
 

Standing Biceps using either cable pulley or free weights, keep the elbows tucked into the side, avoiding any swinging movement. Aim to this set as a rapid drop set, working ideally with 4 -6 different weights, start heavy then work down doing only 10 reps minimum rest.

If working with free weights, look at keeping your back pushed into a solid wall if possible, as this will really help to isolate the biceps muscle. If performing this method, make sure you use a weight that is lighter than normal, as you will soon realize the difference just a little swing makes when lifting the weight.
 

Incline Bench Dumbbell curls, an excellent exercise to totally isolate the biceps, work one arm at a time in a smooth 2-0-2 motion. Avoid twisting the body when lifting the weight, concentrate on keeping the weight in line with the bench at all times. Aim for 2-3 sets of the same weight, making a note on how many you do with each arm, as this will indicate the difference in strength between your arms.

You may also aim to change the way that you lift the weight, reverse - hammer - normal style, however focus on keeping your triceps and elbow in contact with the bench.
 

Seated cable curls, or two arm curl on a Scott bench. Work in a strong slow motion with reasonable weight, aim for a 4-0-3 rate doing 8-12 reps for 2-3 sets. Concentrate on good form and breathing throughout the exercise.

If you don't have an incline bench, you can work off a Swiss Ball, keeling down behind it, or even a flat bench, working off one of the sides.

There are over 80 different biceps exercises, and plenty of new workouts available for members - why not take a look.
 

Reverse Curl, using either free weights or cable, place your hands on the bar with your palms facing you. Keep your elbows as close to your side as possible aim for a 3-0-2 rate doing 10 - 12 reps with the same weight for 2-3 sets.

You may wish to isolate this movement even further by working off a Scott bench, or the side of a flat bench.
 

Machine Tricep Dips, aim to do 3 sets of as many reps as possible whilst maintaining correct form. If you can not work using a dips machine, perform your dips on a bench with either your feet up on another bench (harder) or rest them on the floor.
 

Cable Pull Down, using either a straight bar or cable rope extension pull the weight down keeping your head up and shoulders back. Aim for 3 sets of a good weight in a 4-1-2 rate. Aim to hold for a second flexing the muscle fully to ensure optimum results. Keep the elbows firmly by your sides and tighten the abdominals to help stabilize the upper body.

For best results aim to use a rope attachment, so that you can split the rope in the final phase of the movement.
 

Swiss Ball Close Grip Press Up - This is an excellent exercise for developing the triceps muscles, regardless of your strength, this is a tough exercise. Keep your hands on the central part of the ball, with thumbs and index finger touching. Aim to do 2 sets of as many reps as you can with 30 seconds rest between sets. Beginners should perform this exercise without the ball working on their knees in a normal close hand tricep press up position.
 

Single Arm Tricep Pullover, an excellent exercise to isolate the triceps. Stabilize the weighted arm with your free hand, whilst lifting the weight up, keeping your elbow pointing upwards. Perform 3 sets of 12-15 reps with a lightweight, at a 2-0-2 rate.