3 times per week, 1 heavy, 2 light

Stading DB 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
DB shrugs x6

Yesterday I walked 3.9 miles before breakfast and 2.5 in the evening= 6.4 miles in one day.