At this point my upper body is really weak and i would like suggestions on how to start off and gain muscle with/without weights. I also want to be able to jump a little bit higher so I could dunk. Right now i could reach the rim without a problem but i need help getting higher up. My legs are the strongest part of my body. I have been doing the Thankful ThighsThankful Thighs and Legs of an AthleteLegs of an Athlete workouts. Also diet suggestions to make me feel better (more active).
One last thing i am about 6'2" at 140lbs.
Burpees (with push up & full box jump variation)