Welcome to my world. I am Wesley (Jim) Kipp. I am a NESTA Certified Personal Trainer. I am here to help you with your exercise and dietary needs.
I am also a World Champion Powerlifter. Looking for sponsors for World Team Competitions.
Saturday, Tuesday and Thursday you can do cardio. Anything you can do is great. Start with a half an hour run (walk in the middle if you have to) and track how far you go.
Or see how long it takes you to do a mile or 2 and just try to increase your time every other run.
You can work your arms on Monday and Friday.
Lets start with 3 sets of 10 on the following 3 exercises.
On the last set of ten your arms should feel very heavy but still be able to complete the number of sets.
If you don't have enough weight to accomplish this then do extra sets.