Workout exercises for biceps, triceps, shoulders, back?

[Betawolf]

Hey, so I used to work out a lot but after soccer season ended last fall I kind of got back into the lazy winter do nothing routine. Id like to get back into working out daily and running like I used to. I already have a good midsection and lower body, but I'd like to tone out my biceps, triceps, and mainly upper back.

I was wondering if anyone could show/give me some workouts that you do or know of that could help those areas? I have access to a free weight room at my college, and I have a couple of free weights at home. Any help is appreciated!

[Clearthoughts]

Please consider a G.P.P. (general physical preparedness) style of exercise over one that focuses on aesthetics. Also, form follows function, so getting yourself in the type of shape that allows you to adapt to day to day life is a win win.

If you have a moment to Google "crossfit," you just might thank me for it later.

[kheserthorpe]

Well, there's something to be said for GPP, but frankly in the offseason he might be better off doing steady state work then doing a GPP block 6 weeks out from his season starting.

But I think he wants muscle for looks right now.

[JayCutler]

reverse bench bro a.k.a (negative)...you'll get that massive triceps

[Betawolf]

That's just turning your wrists the other way correct?

[JayCutler]

correct...sh*t is a killer. that's all I did yesterday. you get chest and triceps

[Betawolf]

Alright thanks! I'll have to add that one in =P

[JayCutler]

no problem

[kheserthorpe]

If you have access to free weights, overhead press, bench press, some form of bent over row, and pullups are your core things to focus on.

If you can't get to weights, look up progressions to one arm pushup and find the pushup variant that is appropriate

[raptor]

pushups and chinups!