Sounds like bench press and shoulder press. Can vary the incline of the bench, or try your hand at dumbells (dunno how bad your back is).After that I work on 4 different machines.
First one is like doing bench press but on a sitting position. I do 3x15 straight foward and 3x15 upwards. (I alternate between them totallying 6x15)
These are Wide grip lat pull down and seated row. Change the grip width (to shoulder width, or narrow grip), and the rotation of your grip (palms facing you, palms neutral, palms facing away from you). Same can be done with the seated row.Second I go to a pulling/row type of machine. The handles come from the top on a diagnoal (like a 11:00 o clock position) I do 3x15 pulling sideways (like a Y position with arms) and 3x15 of a straight foward shot (if I was passing a basketball on reverse).
These could be done with dumbells. Triceps have many alternatives to do, including bench dips, skull crushers, "eccentric" push-ups (only if regular push-ups cannot be done, work on going slow on the down movement - 3-5 second count) with elbows tight to body.Third I go to a stand up machine wich I do biceps 3x15 (the handles come from the ground) and triceps 3x15.
Change weight, or attempt lunges. Lunges are easy on the knees (when done properly) and back, and work quads and butt. They're their own movement pattern, very functional and good for increased athleticism. Also get heart rate up better. You can do stationary lunges to start, if your balance is good then try walking lunges.Forth I do leg press with little weight just to get legs moving.
There are many more movements you can introduce, but see how 4 weeks go with the exercises you're doing, increasing the weight 5lbs each week for the upper body movements and 10lbs for lower body. You should have a "de-load" week after that to give your body and mind a break.
Basically the key to not plateauing is changing something small weekly. Either reps, sets, weight, or a combo of these, with an exercise change up every 4 weeks. Doesn't have to be hugely different either, just different enough. Like changing grip on the pull downs.
As you can proooobably tell....I love this s*** lol.
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