If you want to bulk would you consider or are you averse to doing classic multi joint compound lifts programs - squats, deadlift, bench?
Or is it just your upper body you want to develop? In which case, does your gym have a decent range of dumbbells, benches, machines?
If you really want to gain then 20 rep squats and milk are the way ahead,
if you want to gain with your current workout then you might consider 3 to 4 exercises for chest shoulders and lats plus at least 2 each for biceps and triceps.
A good bicep example would be, 4 x 10 dumbbell bicep curls, 4 x 10 dumbbell hammer curls, 4 x 10 swinging dumbbell curls (swinging dumbbell across body to hit opposite shoulder) and 4 x 10 concentration curls on bench, one arm at a time, concentrating on hitting the peak of the bicep with each lift. Vary by swapping in barbell arm curls and preacher curl work on different workouts.
Good chest would be at least three sets (one to failure) bench press, incline press, dips followed by pec deck and/or repping out bodyweight press ups on the floor.
In terms of bulk and strength combined then programmes like Starting Strength with its emphasis on the squat as well as d/lift, bench and press is the way forward but I appreciate that not every body is into those programmes and therefore will do better concentrating on programmes that they actually enjoy.
Or is it just your upper body you want to develop? In which case, does your gym have a decent range of dumbbells, benches, machines?
If you really want to gain then 20 rep squats and milk are the way ahead,
if you want to gain with your current workout then you might consider 3 to 4 exercises for chest shoulders and lats plus at least 2 each for biceps and triceps.
A good bicep example would be, 4 x 10 dumbbell bicep curls, 4 x 10 dumbbell hammer curls, 4 x 10 swinging dumbbell curls (swinging dumbbell across body to hit opposite shoulder) and 4 x 10 concentration curls on bench, one arm at a time, concentrating on hitting the peak of the bicep with each lift. Vary by swapping in barbell arm curls and preacher curl work on different workouts.
Good chest would be at least three sets (one to failure) bench press, incline press, dips followed by pec deck and/or repping out bodyweight press ups on the floor.
In terms of bulk and strength combined then programmes like Starting Strength with its emphasis on the squat as well as d/lift, bench and press is the way forward but I appreciate that not every body is into those programmes and therefore will do better concentrating on programmes that they actually enjoy.