I would like some feedback on my routine. Background: 49, never really been in shape, went from skinny fat to just fucking fat.

Blew a disc last year, had surgery, blew it out during recovery, and had the same surgery again. Been doing physical therapy twice a week since May, cleared for gym in July, going religiously since then.

But here's the deal: I am not cleared to lift heavy or to use free weights. In fact, my pt says I will probably never do a deadlift or weighted squat for the rest of my days.

So, I am doing the following routine, modified from my pt routine. Would love some feedback. Shoulder, military press, back extension, ab curls, etc. are all off limits.

All weights are machine.

MWF:

3x10 preacher curls

3x10 chest press

1x30 seated dip

1x30 fly

1x30 lat pull

1x30 shrug

1x30 calf press

1x30 lat raise

30 min incline treadmill (can't run or even walk fast due to nerve issues)

T-TH

10 min reverse treadmill

1x12 WITY

1x30 Row

1x30 abduction

1x30 adduction

5 min leg press

30 gorilla

30 leg rotations (not sure of name) edit: fire hydrants is the name of the exercise.

2 x daily

Ham cross stretch 4 x 15 seconds per leg

Leg lift ham stretch 4 x 15 sec per leg

30 pelvic rock

30 pelvic tilt

5 x 10 second isotonic obliques

5 x 10 second isotonic abs

4 x 15 second calf stretch per leg 1 x 30 calf raises

I am so seeing good results, losing weight and gaining strength, but would like to do better. In particular, would love to figure of if there are some back safe compound exercises I could do on a machine.