To add strength and mass to the chest, back, shoulders, and arms, you first want to master the basic free-weight exercises that will provide the foundation to your program. Incorporating dumbbell and barbell presses, rows, pull-ups, dips, biceps curls, triceps extensions, and rotator cuff exercises will give you well-rounded development to the upper body. I have all my personal training clients master these types of movements before moving on to more advanced variations, although that is not to say that these exercises aren’t suitable for advanced lifters as well. There are literally thousands of variations to these exercises, so do not think you are limited if you only have access to basic training equipment. Just use your imagination!