This routine is done using Supersets. A superset is when you do at least two exercises back to back without stopping. You can work the same muscle during each superset to really fatigue it or you can work a muscle and it's antagonist muscle - for example doing a chest press followed by a lat pull down.
For this routine we will be fatiquing each muscle group. Below each superset is a picture of the exercise.
4 Sets of 8-10 Reps
Superset (biceps, shoulders, back)
-Hammer curl to shoulder press
-Barbell rear delt row (back row)
-cable one arm lateral raise
-Slow tempo barbell bicep curls
-Cable hercules curls
-Barbell upright row
-Cable upright row
4 Sets of 10
Lat pull down (back)
Your upper body should be spent after this routine!!