As of June 2018, this is my preferred resistance training workout for the upper body.
Warm up for the wrists
Cross-Lateral Reverse Fly: High 2x12, Shoulder 2x12, Low 2x12
Serratus Anterior Pull Down 2x10
Bench Press 3x10
Australian Row (AKA Inverted Row) 3x10
Biceps Circuit: Reverse Grip, Hammer Grip, Standard Grip, Across the Body. 5+ circuits.
Deltoid Raises 2x10
Overhead Press 3x8
Kneeling Lat Pull Down 3x12