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The best upper body excersizes are ones where you are lifting your own weight. Push ups, pull ups and dips. As many as you can in each set, for 3 sets. add in some dumb bell shoulder presses.
One of my personal favorite excersizes is balancing on the flat side of a bosu with two 35 lb dumb bells. I go down into a squat, come up and do an arm curl, and then into a shoulder press, then a reverse arm curl and back into a squat. 3 sets of 12 reps. It will get your heart pumping!
If you are middle age, stay away from heavy weight. You'll only injure yourself, which is counter productive. I did way to much heavy lifting (squats, deadlifts, bench) in my younger years and paying for it now in my joints.
And plyometric over isometric. Isometric is great for bodybuilding, but not so great for overall conditioning and physical fitness.
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