I found a really good system somewhere that I love for my upper body. I do a shoulder press, chest press, bicep curls, lat pull, and a tricep machine (haven't found the perfect one of theses yet). The first set you lift 10% of your max 12 reps. Minute break. Next set, step up the weight, 10 reps. Minute break. Next set, step up the weight, 8 reps. Minute break. Next set, step up the weight, 6 reps. Minute break. Step down the weight, 24 reps. The last few reps of this should be absolutely killer at almost no weight. This system is great for my.