Upper Body Program?

[hiddenzero]

Can anyone design a program for me? I looked around a few websites got some good exercises but no program.

Me:

Height: 5'61/2
Weight: Around 125
Vert: 29'
Upper Body: None
Legs: beast

No access to weights, i got a couple of dumbells 10pound, 15pound from cousin. Right now im doing elevated pushups, diver pushups, row pushups, Clap pushups, Dumbell Curl, Dumbell Triceps extension. So can anyone help me out?


EDIT: I've recently finished vjb beginner plyos and bodyweight 3 weeks ago. How much rest is needed? I play outdoor basketball almost everyday, plus i play badminton for 5 hours a week, 3 hours for fun, 2 hours intense training, but not that intense. I could probably jump my max vert after 2 hours of training. Do i need more rest?

[Young Athlete]

Make a program consisting of:
Push ups
Clap push ups
Pull ups/chin up
Towel grip pull ups/chin up
Towel pull up/chin up
Weight pull/chin up
Hand stand push up
Dive bomber push ups
Explosive push up

Also, do some core work:
Back extensions
V ups
Knee hugs
Bicycles
pillar
side pillar
Flags
Side crunch

I highly recommend you buy ross enmaits never gymless it's only 30$'s and is one of my most valuable peices of equipment I have today.

RossTraining - Bridging The Gap Between Ordinary and Extraordinary

[hiddenzero]

anything with dumbells?