Upper body workout with dumbbell and squats

A full upper body workout should target chest, back, shoulders, and arms. A comprehensive routine might include exercises like bench press, pull-ups, rows, overhead press, and various dumbbell exercises. 

Here's a more detailed breakdown:

Chest:

Bench Press: Works the chest, shoulders, and triceps. 

Dumbbell Bench Press: A variation of the bench press that allows for more focused work on the chest. 

Incline Dumbbell Press: Targets the upper chest. 

Push-Ups: A bodyweight exercise that works the chest, shoulders, and triceps. 

Back:

Pull-Ups: A great exercise for back strength, also works the biceps. 

Bent-Over Rows: Work the back and biceps. 

Dumbbell Rows: A variation of the bent-over row that can be performed with dumbbells. 

Lat Pulldowns: Another exercise for back strength, using a machine. 

Shoulders:

Overhead Press: Works the shoulders, triceps, and upper chest. 

Dumbbell Shoulder Press: A variation of the overhead press using dumbbells. 

Lateral Raises: Target the lateral deltoids (side of the shoulder). 

Front Raises: Target the anterior deltoids (front of the shoulder). 

Reverse Flies: Target the rear deltoids (back of the shoulder). 

Arms: 

Biceps Curls: Work the biceps.

Dumbbell Hammer Curls: A variation of the biceps curl that works the biceps and forearms.

Triceps Extensions: Work the triceps.

Overhead Triceps Extensions: A variation of the triceps extension, performed overhead.

Remember to:

Start with a warm-up: Light cardio and dynamic stretches. 

Choose exercises that suit your fitness level: Beginners might start with bodyweight exercises or lighter weights. 

Focus on proper form: This is important for preventing injuries and maximizing muscle growth. 

Progress gradually: Increase the weight or resistance as you get stronger. 

Cool down after your workout: Static stretches.