I tore a ligament in my wrist playing hockey a week and half ago so I haven't been able to work out upperbody for a bit, but even though my routine's vary every time, I'll give an example of one of my routines for each group. With shoulders right now at weight of 185lb I start out with 195lb shoulder press to warm up and then do 3 sets of 8 with 225lbs, then I move on to clean and presses with with 155lb for a set of 8, and 165 for a set of 8, then 185 for a set of 8. Then I move on the dumbell military press with 85lb/90lb dumbells for 3 sets of 8. After this I move on to seated side raises for 3 sets of 15 with managable weight. Some days I do reverse flys on a incline bench at around 35* angle instead. After that I do 3 sets of 12 with shrugs (I vary the weight each week, so sometimes it's around 400lb, and sometimes it's about 200lbs). Then onto either front raises or side raises until exhaustion. As far as arms go, I have about 10 different routines I do. Usually I warm up with lightweight on the cables first, then stretch. I do biceps and triceps the same day so in the begining I set between kickbacks on a flat bench with about 35/40 lbs for sets of 15, and concentration curls with 50lbs for 3 sets of 8. After that I move on to setting between bench dips for 3 sets of 25, and supine curls with 35lb dumbells for 3 sets of 10. Then I move on to one-arm tricep extensions with cables and overhand grip for around 3 sets of 10 with 70lbs, then 3 sets of 12 with 60lbs. Then I go do preacher curls with a hammer grip for 3 sets of 8 with 110lbs. That's usually a pretty good workout for arms if you use the right form etc...meh I'm lazy and don't feel like writing out any more, maybe later I will.