Here is a workout that I tried yesterday. I am a f/t college student and sometimes I can’t seem to get my work outs in. So I did this, took me an hour and 20 minutes.
Bench press: 135x15,225x8,315x6,405x8
Standing Front Press: 135x8,225x6,275x8
Bentover Barbell rows: 135x8,225x,315x5 no straps
Incline “smith machine” press: 90x8,180x8,270x8
Side Laterals using just the iron grip flat plates. 25x8,35x8
Lat pulldowns front:250x2x8
Cable x-overs: 160x8, 130x8
Front Raise: 25x8,35x8, again I used regular olympic plates.
Long Pulley Rows: 250x2x8
This seemed to tax the overall upper body, including bi’s and tri’s. any questions or suggestions are greatly appreciated.