how to combine my excersise so i can have a one day upperbody workout or have two workouits that i can do in 2?

miguelrobledo90 asked:


ok so i found a bunch of dumbbell exercises and i just need to know how to combine the workout i have chest workouts shoulder, back, bicep, and triceps. i tried doing the the whole chest work out in one gym Visit but i was way tired and only workout for 30 minutes .So i just need some advice on which workouts i should mix..
okay here is the workout for each of the sections
CHEST
dumbbell press
incline dumbbell press
flat flies
incline flies
SHOLDER
seated sholder press
laderal raises
reverse flies
front raises
BACK
deadlifts
single arm row
lying bent over row
upright row
shrugs
BICEPS
decline seated bicep curls
hammer curls
preacher curls
concentration curls
TRICEP
overhead triceps extension
french press
kickbacks
ex. sholder and back one day chest bicep and tricep the other i hope you guys understand my question thanks
sorry its so long if u could make me a one day whole body routine that would be awesome i tried geting a trainer way to expensive so thanks again

An Ultra-brief & Ultra-intense Workout