Sup guys I need some help with an upperbody program, im doin VJB novice weights so that takes care of lower body.
Im 15, weight 145lb approx.
I want to get my bench up, its really low like 120lb 1RM sadly, my row is about 110lb , so yeah. Upperbody focused on bench, i found these programs both of them should work but which should i do first do you guys think?Or should i do something else, any suggestions/help is welcome and will be appreciated :D!
CT’s Superhero workout comes to mind
what does your current workout program look like? You say you have lower body covered, what lifts are you doing and on what days? Also, you’re 15. Any basic strength routine should work fine. The ones you posted almost seem like overkill.
[quote]ninjaboy wrote:
what does your current workout program look like? You say you have lower body covered, what lifts are you doing and on what days? Also, you’re 15. Any basic strength routine should work fine. The ones you posted almost seem like overkill.[/quote]
My lowerbody is 2 days a week, a squat and assistance stuff one day
Dl/variation the other day with lowerbody assistance
Main goal is vertical jump in terms of lower body. I’ll also be starting plyos next week as recomended in the Vertical Jump Bible (VJB)
For upperbody ive been doing some random stuff really, but i need something to follow and progress. Thing with high-freq like the one i posted is you can get stronger without gaining much mass, and since my main goal is high relative strength for best power production it seems good. This said i wouldnt mind some upperbody mass ay? 
Lols.
If you think those an overkill, atleast for now at my newbie stage lol, it’d be great if you could suggest something else!