Routines
Reina, just saw your post.
I try to do three exercises per body part-working the muscles from different angles. I usu do shoulders biceps one sessions and chest back tris the other. In addition to the new ones Cathe gave me herein, here are some of my favorites:
Shoulders:
Cable pull: side laterals. instead of pulling cable from front, start position is with the cable behind your back up to horizontal. (plus regular side laterals)
upright rows
shrugs
Hammer strength, 25 lbs each side, alternate them together
biceps:
Preacher curls
Hammer strenght curls
Dumb bells: 15-25 lbs. Stand in a lunge, glue elbow to side from a half-extension, curl up, bringing pinky in a slight rotation towards shoulder. Really tight, controlled movement, using heavy weight, should be able to do 3 sets of 10-15. Challenge with weight
chests
Hammer stregth
Chest bench press (with free weights alternate position: keep bell flat and even and then rotate bell on the way up)
cable pull (standard)
Back
Lat pull down
T Bar
Dorsi lat pull
Reverse flies from a seated bench
Tris
Seated push down machine
Tri extension machine
press with a bar bel (like a bench press only you start with your bar at your bra line and keep your elbows in)
also
lay flat on bench,underhand grip, bring bar straight up at shoulder level. bring down slow and controlled, moving only the forearm, to bring the bar down above the forhead (your arm is and L shape) Important to keep elbows in and controlled.
Dips: either machine, or put a weight in your lap. The discs work well, 25 to 45 to really make a difference
Suggest you consider one session with a personal trainer. Tell him/her your goals and ask to set up an upper body routine for you. That will give you about 6 months of material to play with. Expensive, but I usually do one session a year to get new ideas and right everything down in a training notebook.
Good luck, have fun!