Vince I can see that you give mr. Elastic from the fantastic four a good run for his money. You could probably rotate your arm around your torso a couple of times. I feel for you little dude! At 20% bodyfat what exactly did you expect to do at a show?
Now where to begin with the training... you're going to have to join something fancier than baley's or that richard simmmons class. You my friend will need to go train at a dungeon! Find the most desolate gym and focus on the contractions of the inner mind. Once you master the mind/muscle connection you will be ready to pick on your first blue dumbell. Test your strength by lifting it over your shoulders. You can do it with both arms first, eventually you will only need to be spotting with the other arm.
Your program will consist of the following everyday!
Bench
Chins
Military presses
squats
barbell curls
tricep extensions
hammie curls
calf raises
10sets of 10reps on each as a start. Finish each exercise within 10 minutes.
Within one month you should feel some fibers twitching and giving you a reach around. Don't worry... that is whats called the birth of a muscle.
Good luck and let us know how it goes!!
