Upper Body Strength Routine:Chest,Back,Biceps,Triceps .

Upper body strength routine :

1-Warm up
-Arms cross side steps
-Front reach+chest stretch
-Side bend+reach
-Shoulder rotation
-Hip rotation
-Twist
-Arms rotation
-Lunges+ventral rises
-Squat+push pull
-Boxing shuffles
-Front jacks

2-Upper body routine
AB AB format (4 sets 15 reps) ,you can start with light weight then rises each set.
A-Chest press
B-Bendover reverse fly
A-Shoulder press
B-Pullover
A-Lateral rises
B-Bendover row

Water Break

A-Biceps curls
B-Triceps overhead press

3-Burnout
-Do push ups as many as you can.
-Bendover rows until failure
-Overhead press
-Triceps kickback
-Pullover
-Triceps dips (in the floor)
-Hammer curls
Make sure to do with light weight as many reps as you can.

4-Cool down
-Arm cross stretch(L+R)
-Triceps stretch(L+R)
-Chest stretch in a wall(L+R)
-Shoulder stretch
-Downward dog
-Cobra stretch
-Child pose
-Shield stretch

That's it ,you did it ,those arms are pumped with blood ,make sure to eat a healthy snack after,and drink lots of water.
Please make me a feedback ,your thoughts and ideas are welcome,thank you .