left-arm friendly

2 days • 4 moves each • ~30 min

Lower day + Upper day. Machines and light dumbbells only. Repeat each day 1–2× per week with at least one rest day between.

rules: Light weight. 2 sets × 15–20. Perfect form — stop when form breaks. Last reps should feel hard.
upper day: Just dumbbells, a bench, one cable. Right arm does ALL the training — left hand rests on her thigh or braces bent on the bench. Nothing ever asks the left elbow to straighten.
Day 1Lower
→
2 days gaprest + walk
→
Day 2Upper
→
2 days gaprest + walk
→
thenrepeat

Muscles grow on the rest days, not in the gym. The 2-day gaps are part of the plan — walk 20–30 min on those days, sleep well, eat protein. That is when she actually gets stronger.

DAY 1

Lower Day legs + hinge

rest 60–90s between sets

Leg Press

Leg Press

2 × 15–20
Light weight. Hands rest on handles. Push through heels, don't lock knees.
form video
Leg Extension

Leg Extension

2 × 15–20
No hands needed. Slow up, slow down. Tones the knees.
form video
Seated Leg Curl

Seated Leg Curl

2 × 15–20
No hands needed. Curl heels down, squeeze, return slow.
form video
45 Degree Back Extension

45° Back Extension

2 × 15
Your hinge. Arms crossed on chest. Hinge at hips, squeeze glutes up. No weight.
form video
DAY 2

Upper Day right arm trains, left rests

just dumbbells + bench + one cable — exists in every gym

right arm onlyOne Arm Dumbbell Row

1-Arm Dumbbell Row

2 × 15–20 right
Back. Right hand rows the dumbbell. Left hand + knee brace on the bench, elbow bent — it just holds her steady, zero work.
form video
right arm onlyOne Arm Shoulder Press

1-Arm Shoulder Press

2 × 15–20 right
Shoulders. Seated, light dumbbell in right hand only. Left hand rests on her thigh the whole set. Press, don't slam the lockout.
form video
right arm onlyOne Arm Cable Chest Press

1-Arm Cable Chest Press

2 × 15–20 right
Chest. Standing or seated, right hand presses the handle out. Left hand on hip or thigh. Lightest pin, slow return.
form video
Crunchno arms

Crunch

2 × 15–20
Abs. Arms crossed on chest — zero arm use. Small lift, squeeze abs, slow down.
form video

Week = Lower Mon • Upper Wed • (optional repeat Fri). Walk 20–30 min on off days.

Left arm holds light weight fine — it just never straightens fully. Every move here respects that.

Show the physio before starting. Not medical advice.