Muscle Body Suit What Are The Best Workouts To Build Upper Body Muscle Mass?

What are the best workouts to build upper body muscle mass? - muscle body suit

I want to build upper body muscle mass. I know the best exercises increase muscle mass is the weight of the high / low workout PWR, but what kind of training weeks should I do?

Should I do one days berms and loops with 3 sets of 5 repetitions, the next day something like squats and triceps with the same number of sets and repetitions, and repeat these two processes in the whole weeks?

I have to bend without access to a gym, just a weight bench, where I can do banking and arms / legs and knees. They do not know what kind of exercises can I do with this configuration.