3 Day 16-week Gentle Entry Machine Split (1)

A gentle re-entry into the gym for someone with shoulder and back injuries.  Start low in weight and focus on form.  Assumes access to basic circuit of Hammer type strength machines.  AI generated and optimized based on parameters I gave it - specifically a list of equipment available to me at my community center (Hammer Strength mostly) as well as known physical limitations (Rehabbing shoulder and spinal stenosis).  

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Lat Pulldown

Tricep Extension (Machine)

Leg Press

Seated Row (Cable)

Wood Chop

Back Extension

Plank

Saturday/Sunday

Chest Press (Machine)

Pec Deck (Machine)

Bicep Curl (Machine)

Chin-Up (Assisted)

Tuesday

Leg Curl

Leg Extension

Standing Calf Raise

Hip Adductor (Machine)

Hip Abductor (Machine)

Thursday

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