For time and convenience purposes I get in my upper body workout in one setting.. I can't remember but I heard the rule for doing this is to do the biggest muscles first and the smallest last. Here is the order for me
Biceps
Shoulders
Lats
Chest
Tri's
Traps
I do 2 sets of 2 different excercises for each muscle. If anyone can list a better way to tackle this it would be greatly appreciated, thanx.
My main goal is too lose some fat right now..which isn't hard for me and at the same time build alot of muscle. I need to lose about 20lbs of fat or so.. and I know it is almost impossible to lose fat and gain muscle at the same time
You can get a fairly complete upper body workout in two exercises by doing a compound upper body push and a compound upper body pull (eg Bench and Rows, or Military Press and Chins). Both the shoulder and the elbow should be bending in both of these lifts.
You can get a really complete upper body workout by doing two different compound pushes and two different pulls that use different joint angles (eg Bench, Row, Military Press, Chin)
You can add some isolation stuff after all of that if you feel like something is getting neglected or to bring up a weak point. I end most of my workouts with a few sets of curls and overhead tricep extensions.