There are many schools of thought when it comes to training. Some examples would include 3 weeks of heavy lifting and one de-load week, training in the 70-80% range of your 1 rep max, and just a sh*tload of volume.
For me, I fall into the fast and effective category. This would mean sprinkling in a little bit of all of the above strategies. Of course, if you were training for a powerlifting meet or bodybuilding show there would be a pretty detailed plan in place covering both your lifting, nutrition, and supplementation. For the other 95% of us, we just want to move, feel strong, and cover our bases.
About a year ago, I remember a friend of mine telling me about this new program he had been doing and he loved it. He said I had to at least try the first day and see how I liked it. Well, after about an hour I was only half way done and I didn't have time to finish the whole thing. Committing more than an hour to my workout on a consistent basis is just something I don't enjoy doing. This is why there are a ton of gyms that market themselves based on the time a workout takes. You don't see any gyms marketing themselves as the 90 Minute Sweat Gym.
Below are two great upper body exercises that kill two birds with one stone. These push/pull combos are efficient, effective, and fun.
Exercise #1 - Floor Press & Band Row Combo
Exercise #2 - Half Kneeling Shoulder Press & Band Pulldown Combo