The abs workout is good but the other exercises are not so good I thing.The only power exercise who build strenght and mass for upper boddy in your program is bench press.I thing you must do other exercises who build mass and strenght for upper body i mean-clean,snatch(for this 2 exercises you need a good technic and good warm up),millitary press or some showder press,chins or lat pull down,lower back extensions(this you make do with abs in superrsets)and then if you want do exercises for biceps and triceps(standing barbell curl is heavy exercise and for triceps some exercise with barbell-french press or cabell,or bench press for triceps)but the arms are not very important I thing.You dont need of big arms…this is it…try if you want but do first heavy exercise and then others…1-snatch,2-bench press,3-millitary press, and then the arms exercise and if you want do one day snatch the second day do clean!!!