Complete Upperbody Frame A Good Technique For Building Up Muscle?

A good technique for building up muscle? - complete upperbody frame

Hello,
I was wondering if anyone knew a good routine and techniques, a good exercise to strengthen my upper body muscles (biceps, triceps, the muscles of the stomach, etc., etc.)
Im not wanting anything serious, you have to win a complete change in diet, but only a general training in which being in a position to a package of six years and to be able to see the muscle!
So build the difference between the tone and muscles?