15 reps, med. weights, 3 days a week, supersets.

DB preacher curls x6
DB side laterals x6
DB front laterals x6
DB rows x6
lat pull downs x6
DB bench press x7
tri push downs x6
DB tri ext x6

Walk 6 days a week, average 3.6 miles a day split into two walks of 2.1 before breakfast and 1.5 miles in the evening.