Feet hip-width. Avoid locking knees at the top — much easier on the low back than squats. Change weight between sets.
Romanian deadlift (dumbbells)3 × 10
Neutral spine, hinge from hips. Stop if back pain. Use lifting straps if wrists bother you.
Seated leg curl (machine)3 × 12
Isolates hamstrings, no spinal load. Controlled — don't jerk the weight. Change weight between sets.
Seated leg extension (machine)3 × 12
Don't hyperextend at the top. Squeeze quads, lower with control. Change weight between sets.
Calf raises3 × 15
Seated or standing machine. Seated preferred if low back is flaring. Change weight between sets.
Core
Dead bug3 × 10 each
Slow and controlled. Opposite arm & leg extend while keeping low back flat on floor. Great for back pain — no spinal flexion.
Forearm plank3 × 30 sec
Forearms on ground — avoids wrist strain from carpal tunnel. Keep hips level, don't sag or pike.
Pallof press (cable or band)3 × 10 each
Anti-rotation core. Stand sideways to cable, press straight out, hold 1 sec. No overhead movement. Change weight between sets.
Cool-down
🚶Treadmill walk2–5 min
Note
Avoid barbell back squats — leg press gives similar stimulus with far less spinal load. Use lifting straps for RDLs if grip or wrist fatigue is an issue.
Friday
Shoulders & Back
Shoulders & Back
Warm-up
🚶Treadmill walk5 min
Back (supported)
Seated cable row (neutral grip)4 × 12
Use the neutral/parallel grip handle. Squeeze shoulder blades together — don't shrug. Change weight between sets.
Lat pulldown (neutral grip bar)4 × 10
Pull to upper chest — NEVER behind the neck. Use the parallel/neutral attachment. Change weight between sets.
Single-arm dumbbell row3 × 12 each
Rest knee and hand on bench — takes all load off the low back. Keep wrist neutral.
Chest-supported row (incline bench)3 × 12
Lie chest-down on incline bench with dumbbells. Fully supported — great on back pain days.
Shoulders (pain-safe)
Cable face pull3 × 15
Cable at forehead height, rope attachment. Pull to forehead, arms at 90°. Do NOT go overhead. Change weight between sets.
Dumbbell lateral raise (partial)3 × 12
Stop at shoulder height only. Slight forward lean. She: very light weights (5–8 lbs). Skip if shoulder pain flares.
Reverse pec deck (machine)3 × 12
Sit facing pad, arms at 90°. No overhead range of motion. Very shoulder-friendly. Change weight between sets.
Cool-down
🚶Treadmill walk2–5 min
Note
No overhead pressing at all. If shoulder pain flares on laterals, drop them and add an extra set of face pulls instead.
Saturday
Arms + Light Core
Arms & Core
Warm-up
🚶Treadmill walk5 min
Biceps
Hammer curl (neutral grip)4 × 12
Thumbs up — neutral grip means less wrist rotation, easier on carpal tunnel. Use straps if wrists fatigue.
Incline dumbbell curl (seated)3 × 10
Set bench to ~60°. Arms hang naturally. Great stretch at the bottom — very effective for the bicep.
Cable curl (EZ bar or rope)3 × 12
EZ bar reduces wrist stress vs a straight bar. Rope keeps wrists even more neutral. Change weight between sets.
Triceps
Tricep pushdown (rope)4 × 12
Rope keeps wrists neutral — best for carpal tunnel. Don't flare elbows out. Change weight between sets.
Overhead cable tricep ext. (rope)3 × 12
Arms to 90° overhead only. If shoulder pain, switch to skull crushers on incline bench instead. Change weight between sets.
Bench dip (bodyweight)3 × 10–12
Keep elbows narrow. She can keep feet flat on floor for less load. Feet elevated increases difficulty.
Core
Bird dog3 × 10 each
On hands and knees, extend opposite arm and leg. Hold 2 sec at top. Excellent for back stability.
Side plank (forearm)2 × 20 sec each
From forearm — protects carpal tunnel. Knee-supported version is fine if back is flaring.
Cool-down
🚶Treadmill walk2–5 min
Carpal tunnel note
Use lifting straps for any curls causing wrist discomfort. Avoid straight barbell curls. Wrist wraps help on pressing days too.
Sunday
Full Body + Mobility
Full Body
Warm-up
🚶Treadmill walk5 min
Full body circuit — 3 rounds
Goblet squat (dumbbell)12 reps
Hold one dumbbell vertically at chest. Far less spinal load than a barbell squat.
Seated cable row12 reps
Same as Friday — neutral grip handle, squeeze shoulder blades. Change weight between sets.
Dumbbell step-up (low box)10 each leg
Hold dumbbells by sides — keeps wrists neutral. Push through the heel of the elevated foot.
Cable face pull15 reps
Never skip — shoulder health maintenance. Pull to forehead height, arms at 90°. Light weight, high reps.
Farmer carry (dumbbells)30 sec
Walk with heavy dumbbells by sides. Builds core stability. Use straps if wrist discomfort.
Mobility finish
Hip flexor / couch stretch45 sec each
Essential if you sit for work. Reduces low back tension. Back knee on floor, drive hips gently forward.
Thoracic extension (foam roller)60 sec
Roller perpendicular to spine at mid-back. Roll slowly from mid-back up toward shoulders. Great for back pain.
Doorway pec stretch30 sec × 2
Arms at 90° in doorframe — hold at this angle to avoid shoulder impingement. Lean gently forward.
Wrist flexor & extensor stretch30 sec each
Do these daily — not just gym days. Arm extended, gently pull fingers back (extensor), then down (flexor).
Cool-down
🚶Treadmill walk2–5 min
Note
Sunday is the "glue" day — lighter load and mobility. If either of you is beat up, drop weights 20% and focus on form and stretch.
Monday
Legs + Core (volume)
Legs & Core
Warm-up
🚶Treadmill walk5 min
Legs
Hip thrust (barbell or machine)4 × 12
Best glute exercise with zero spinal compression. Upper back on bench, drive through heels, squeeze at top. Change weight between sets.
Hack squat or sumo leg press3 × 10
Sumo stance shifts load to inner thighs and glutes. He can push weight hard here. Change weight between sets.
Walking lunge (dumbbells)3 × 10 each
Hold dumbbells by sides, torso upright. Skip or do stationary lunges if back pain flares.
Lying hamstring curl (machine)3 × 12
Sub in seated leg curl if prone position bothers your back — same hamstring benefit. Change weight between sets.
Standing calf raise (machine)3 × 15
Full range — deep stretch at bottom, full squeeze at top. Pause 1 sec at top. Change weight between sets.
Core
Cable woodchop (low to high)3 × 10 each
Rotational core. Start cable low, rotate and pull diagonally upward. Keep weight light. Change weight between sets.
Ab wheel (from knees)3 × 8–10
Skip if back pain. Only roll as far as you can keep low back from arching.
Glute bridge hold3 × 30 sec
On your back, feet flat, drive hips up and hold. One of the best low-back rehab movements. Squeeze glutes hard at top.
Cool-down
🚶Treadmill walk2–5 min
Note
Hip thrusts are especially important for women 45+ — glute strength, bone density, and low-back support. He can load heavier on hack squat once form feels solid.