This is info from @EyeDentist to another guy trying to improve his physique.
"Divide your upper-body workouts into a Push day and a Pull day. Start the Push day with the shoulder-pressing movement of your choice. Warm up, then do 3-4 sets of 6-12 reps (work in the ‘6’ range if you enjoy heavy/low-rep work, closer to 12 if you don’t). Take 2-3 minutes between work sets. This is a strength-focused day, so try to use progressively heavier weights over time.
The Pull day focuses on medial and rear delts, and is a pump-style workout–light weight, higher reps (12-20+), short rest breaks. Lateral raises, upright rows, Haney rows, and horizontal rows (performed with bands or a pulley in a manner that hits the rear delts) are the sorts of exercises to focus on. If you don’t have DBs/bands available, do 3-4 work sets of wide-grip upright rows and 3-4 sets of Haney rows. For both exercises, resist the urge to shrug, focusing instead on elevating the elbows with the delts.
The idea behind all this is, the Push day hits the front delts along with the anterior portion of the lateral delts, whereas the Pull day hits the rear delts and the posterior portion of the lateral delts. (Ideally, your form will preclude much overlap among the lateral-delt fibers hit in the two workouts.) Direct trapezius work is not needed, as it will get plenty of stimulation on both days.
As for the rest of the upper body: Next in importance (after Shoulders) is the upper chest. Add upper-chest work to the Push day if your preferred exercise is a pressing movement, or to the Pull day if your preferred exercise is a fly-type movement. (Don’t do both.) If you want to do some Back work, add 3-4 work sets of a row- or pullup-type exercise at the end of the Pull day.
No need to do direct Arm work IMO, but if you insist you can add a few sets of curls to the Pull day and a few sets of triceps to the Push.
As for frequency, try alternate-days first, ie Push/Pull/Push/Pull/etc, taking a day off whenever you need one. If that feels like too much, go Push/Pull/Off/Push/Pull/Off/etc. If even that feels excessive, go Push/Off/Pull/Off/etc.
If you lose a substantial amount of weight and work out like this consistently for a year –you must be patient, change takes time–you will be amazed by your appearance."