3x a week upper body focused program, help?

[haririsabah]

So I've been running ICF for 2 months and i kind of neglected upper body workouts and focus on lowerbody for my sport. so my upper body is pretty tiny and considerably weaker than my upper body ( my 1 rm max squat is 330 lbs and my 1 rm max bench is 143) my arms are toothpicks.

So i put this together, two days of upper body and one day of lower body + flexibility and abs:

sunday:

Incline dumbbell press: 4 sets of 6-10

barbell rows: 3 sets of 8-10

OHP: 3 sets of 6-10

pull ups: 3 sets of 8

tricep extensions: 2 sets of 10-15

Bench press: 5 sets of 5 (not sure if i should do 5x5 or 3x8)


tuesday:

repeat sunday.



thursday:

Deadlift 1x5???

Squat 5x5

leg press 3x8

calf raises 3x12

box jumps 2x10

resistance band work

abs

stretch



What do you guys think of this? i took most of it from jeremmy ethier, and i thought id add regular bench so i can also work on strength and i added one lower day because i get enough lower work from cycling and other sports.



any tweaks? criticisms? anything you guys would change or add id super appreciate it!

thank you!