Can anyone help me devise a workout plan, my disability is caused through spinal chord damage, i have no feeling or movement in my legs but have full use of my arms, i recently bought a hand cycle attachment for my wheelchair and need to build up my arms/shoulders to be able to do more than a couple of miles. I have also bought some dumbells to exercise at home, i can only use them while sitting in my wheelchair or laying on the bed.
Would also appreciate some advise on what foods/supplements would be best to build lean muscle, dont want to put on to much extra weight with high calorie body mass supplements. Im 49 y/o and have been in a wheelchair for 20 years, appart from my disaability im reasonably healthy so should be ok to weight train.
Anyone got any ideas?