Upper Body Workout Plan: 3 - 4 weeks

Exercises I can do:
-Chest: DB or BB bench, DB flies, pushups (with alternating elevation), dips,
-Back: DB or BB rows, lat pulls, pullups (with alternating grip), chinnups,
-Shoulders: DB or BB seated shoulder press, handstand pushups, lateral raises, anterior raises,
-Other: curls, tricep extensions, crunches,

Plan: Day 1 and Day 2 alternated on the three workout per week schedule

Day 1:
-BB Bench Press
-BB Rows (supported) - these are called T-Bar Rows
-DB Seated Lateral & Anterior Raises (eliminated)

-DB Rear Deltoid Flies (added)
-Wide Grip Pullups
-Crunches

Day 2:
-DB Seated Shoulder Press
-DB Flies
-DB Rows (one arm at a time)

-BB Incline Bench Press (added)
-Chinnups
-Crunches