You can lengthen and lean your body with a good upper body workout.
A good upper body workout will effectively work out your arms, chest and back. You can use free weights and machines at the gym or you can workout at home using household items and even your own body weight and still get an effective upper body workout.
Begin by warming up with 5 to 10 minutes of light cardio to get your muscles ready to train. Doing an upper body workout 3x per week is recommended with a day rest in between workouts to give your muscles an opportunity to rest. During 'off' days, train the opposite muscle groups ie lower body workout.
Here is a good upper body workout you can do home or at the gym.
How often do you work on your upper body?
Do you do targeting exercises or a total upper body workout?
What upper body exercise have you found to be the most effective?