DAY 1 — Chest (Nerve-Safe) Focus: low-incline, elbows tucked, no heavy vertical pressing. Exercises Machine Chest Press — 4×10–15 Low-Incline DB Press (5–15°) — 3×10–12 Cable Fly (mid or low) — 3×12–15 Pec Deck — 3×12–15 Push-ups (hands elevated if needed) — 2×AMRAP Why safe: Minimal neck involvement, no heavy overhead angles, no trap activation. DAY 2 — Back (No Strain on Neck/Traps) Focus: no heavy shrugs, no deadlifts, no heavy bent-overs. Exercises Seated Row Machine (chest supported preferred) — 4×10–15 Lat Pulldown (neutral grip is best) — 3×10–12 Chest-Supported DB Row — 3×12 Straight Arm Cable Pulldown — 3×12–15 Single-Arm Cable Row (light/moderate) — 2×15 per side Avoid: Barbell rows, heavy deadlifts, anything forcing you to hold torso tension via traps. DAY 3 — Legs (Nerve Issue Friendly) Avoid loading the bar on your back. Exercises Leg Press — 4×12–15 Hack Squat Machine (if comfortable) — 3×10–12 Leg Extensions — 3×12–15 Seated or Lying Hamstring Curl — 3×10–15 Calf Raise (machine preferred) — 3×12–15 Avoid: Back squats, barbell RDLs, lunges with heavy dumbbells pulling on the shoulder. DAY 4 — Shoulders (Very Controlled) No heavy overhead pressing. No trap emphasis. Exercises Machine Shoulder Press (light, stop just below 90°) — 3×10–12 Cable Lateral Raises — 4×12–15 Machine Lateral Raise — 3×12–15 Rear Delt Fly (machine or cables) — 3×12–15 Face Pulls (light) — 2×15 Avoid: Barbell OHP, heavy dumbbell shoulder press, shrugs. This day is for shape, not load. DAY 5 — Arms (Safest Muscle Group for Nerves) Biceps EZ Bar Preacher Curl (machine preferred) — 3×10–12 Cable Curl — 3×12–15 Incline DB Curl (light, elbow supported) — 2×12 Triceps Rope Pushdowns — 3×12–15 Single-Arm Cable Extensions — 3×12 Machine Dips (if shoulder is OK) — 2×12 Why this helps: Arms improve without stressing your traps, neck, or nerve roots. ? Movements you MUST avoid with your current nerve issues Barbell back squats Deadlifts Barbell rows Heavy overhead press Upright rows Shrugs Any movement where you feel tingling or numbness immediately All of these increase spinal loading or compress the nerve pathway.