Best Upper Body Exercises You're NOT Doing 

Garage strength is such a unique channel.

Calisthenics

Maybe add pilates and yoga to the calisthenics...and go easy on the wts for a time to build the strength in tendons, joints and ligaments...then check Dane's programmes... he has programmes for differing needs...a more athletic one might be one upper and one lower day...then an implosive, explosive and athlete day, of if you are more muscles orientated...start with 3x weekly wt circuit covering all parts of body...then progress to plits if you have the time, so you can spend increasing lengths of time doing each body part...so you could do two or three leg routines, same with upper body, or split into a knee and hinger each week-so anterior and posterior of legs, and press/push and pull routines. Starter routines when I was young-start with easy Olympic Life exercise like clean ...then squat...bench press...deadlift...flyes on bench...shoulder press...shrugs...breathing pullovers...barbell rows...then end with triceps and biceps curls...often the squat and deadlift are alternated...3 sets of 6-12 reps...later when split -sets of 1-3, 3-5, 5-8, 8-12, 12+...aimed at your needs...strength, power, speed strength, endurance ...DANE has lots of videos and helps...so look around...check OTA, Daru and AthleanX too.