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The following workout incorporates traditional upper body exercises. The difference is that you'll be changing your weight and reps for each set for maximum challenge to your muscles. It may take some time to figure out the right weight for each set...keep a journal to track how much weight you're using each week.

Warm up with a few minutes of light cardio or by doing a warm up set of each exercise with light weight
Choose 3 sets of weights (dumbbells, barbell, band, or whatever)-one light, one medium and one heavy.
Rest for 10-30 seconds between sets (or more if needed)
End with a light cool down and stretch
Beginners: Perform one set of each exercise and add a set every 2 weeks or as you feel comfortable
Intermediate Exercisers:
Set 1 - 14 reps, light weight
Set 2 - 12 reps, medium weight
Set 3 - 10 reps, heavy weight
Advanced Exercisers:
Set 1 - 12 reps, light weight
Set 2 - 10 reps, medium weight
Set 3 - 8 reps, heavy weight
Set 4 - 10 reps, medium weight
Set 5 - 12 reps, light weight

*Chest Press* Lie on a bench or floor with abs contracted, back flat against the bench. Begin with weights straight up over chest, elbows slightly bent. Bend the elbows and lower arms no lower than shoulders (arms should look like a goal post). Contract the chest and push arms up, but don't allow weights to touch at the top. Set 1 - 14 reps, light weight Set 2 - 12 reps, medium weight Set 3 - 10 reps, heavy weight
	*Bilateral Row* Stand with feet hip-width apart and bend at the waist until torso is parallel to the floor (or higher, if it hurts your back). Keep abs contracted to protect the back and bend arms, pulling elbow up to the rib cage while contracting the lat muscles. Lower and repeat. Do this one arm at a time if you find this too hard on your back. Set 1 - 14 reps, light weight Set 2 - 12 reps, medium weight Set 3 - 10 reps, heavy weight
*Dumbbell Pullover* Lie on a bench, ball or floor with abs contracted, back flat against the bench. Hold one dumbbell in both hands straight up over chest. Keeping elbows slightly bent and back flat, lower arms behind you, bringing weight level to head and shoulders. Be very careful not to arch the back and go slowly so you don't lose control of the weight. Contract the back to bring the weight back up. Set 1 - 14 reps, light weight Set 2 - 12 reps, medium weight Set 3 - 10 reps, heavy weight
	*Lateral Raise* Stand or sit, holding weights with arms bent, elbows at 90 degree angles, palms facing each other. Keeping elbows bent, contract shoulders to lift arms straight out to the sides to shoulder level. Lower and repeat. Set 1 - 14 reps, light weight Set 2 - 12 reps, medium weight Set 3 - 10 reps, heavy weight
*Hammer Curl* Stand with feet planted, torso straight and abs in and hold weights at sides, palms facing thighs. Bend elbow, bringing weights towards the shoulders in a curl and lower back down. Set 1 - 14 reps, light weight Set 2 - 12 reps, medium weight Set 3 - 10 reps, heavy weight
	*Tricep Kickbacks* Stand with fit hip-width apart and tip forward from the hips, back flat and abs in until your torso is parallel to the floor (or higher if it hurts your back or your hamstrings are tight). Begin with elbows bent and pulled up to ribcage. Tighten the triceps and straighten the elbow, bringing weights up behind you. Lower back down and repeat. Set 1 - 14 reps, light weight Set 2 - 12 reps, medium weight Set 3 - 10 reps, heavy weight