Due to an injury I have a partial paralysis in my left arm, both shoulder and elbow.
This means I cannot do most of the upper body exercises. The only things I can do are single handed (dumbbell/machine) ones- biceps curl, triceps extension, shoulder press, chest press, etc. I can grip stuff but I cannot lift any weight.
I want to focus on my core and legs. For the upper body, I want to bulk up a bit on shoulders, biceps and triceps so that cuts are visible but not too much as the asymmetry will look very ugly.
As per the BMI machine, I need to loose 4.9 kg fat and gain 2.5 kg muscle. (I'm 63 kg, 169cm)
I need to make up my exercise routine for 4 days a week, especially on specifically which core exercises I should do and how much cardio.