Re: Upper Body
Push ups and pull ups.
Start with doing push ups and chin ups three times a week. You can either do 4-5 sets of both, stopping a few reps short of failure or you can do ladders (1 pushup, then 2 pushups, then 3 and so on or backwards starting from say 10 push ups and going down 9->8->7..) - mix it up.
If you can do around 30-40 push ups and 10+ chin ups, start doing harder variations. Do extended rom (rate of motion) push ups, handstand push ups, weighted push ups, pike press, assisted one arm push ups etc. Work your way in to being able to do a one hand push up. Switch chin ups to pull ups, try different hand positioning and start practicing progressing to one armed chin up.