I put the “like” in quotes because the idea here is not so much that the muscle groups you’re grouping together are similar in nature, but that exercises that work the larger group typically also work the smaller one (at least secondarily). Training the upper body in this manner, you’d group together your back and biceps and your chest and triceps. Nearly all back exercises place at least secondary stress on the biceps and most chest exercises bring your triceps into play. Thus, following the principle of always working the larger muscle group first, you would train your back followed by your biceps one workout and your chest followed by your triceps in a subsequent workout. Here are some sample routines illustrating this idea:
Back/Biceps
Bent-over barbell rows
Lat pulldowns
Close-grip cable rows
One-arm dumbbell rows
Standing barbell curls
E-Z bar preacher curls
Hammer curls
One-arm cable curls
Chest/Triceps
Incline bench press
Flat bench dumbbell press
Pectoral flyes w/dumbbells
Cable crossovers
Skull Crushers (Lying French Press)
Tricep Pressdowns
One-arm tricep extensions
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