Upper body workout in gym (or at home with some modifications)

Hi!
I went to gym, and did an arm workout that you can use as an  example for your upper body workout. I did this when I was thinking how important the upper body is for most guys. These exercises are for the arms, chest and back, to get some 3D improvement! Hehe, have fun Robert! I enjoyed it too, since usually I always train only legs and therefore my arms are relatively weak compared to the rest of my body. So ladies and gentlemen, regardless of your gender,  let's start lifting :)

I did:

for warm up:
10 min with cross-trainer
30 kettlebell swings (12kg)

Start with muscle groups and proceed to smaller ones:

(Optional: 4 x 10 squats)

3x12 Bent over barbell rows 

Bent over row, instructions from Bodybuilding.com

3x12 Overhead barbell press

3x15 Lateral pulldown (or pull-ups, or modified pull-ups)

Like in Samsfitness.com.au

3x12 Bench press

3x12 Dumbbell bench press

3x15 Back extensions

3x 12 Close grip push ups

3x15 barbell curls

3x15 abs

Huh huh!

Remember stretching :)