Beauts! Here we go…finally!
I had some issues with your weights and your description of yourself. They contradicted each other (just a little bit, though), and that is why I had to ask all the questions. You confirmed what I thought, though: you are not lifting your legs to their maximal effort. For what I needed to know, that is good news, so let’s move on!
Ok, you’re 5’4” and 210. You have good muscle, especially in your legs, but you also have a decent amount of bodyfat. You also have a previous injury with your shoulder that has created a muscular imbalance or weakness. Understandable.
We really need to take a long-term perspective on your program. It’s not going to be glamorous, but I hope you’ll see the importance of fixing your shoulder imbalance. Think about it: Whether you push (chest, deltoids) or pull (lats, rear delts) with your upper body, you are using your shoulders. Training through an imbalance for an extended period of time is actually going to make the problem worse and potentially create further muscular problems. So…it’s time to fix it early! I promise you will be glad you did, and the good thing is that you can lose weight at the same time, as long as you’re eating properly.
To fix the strength difference, you’ll be doing dumbbell work, almost exclusively.
You will ALWAYS do your weak shoulder first, no matter what the movement, and you will NEVER do more reps or weight on the strong side than you were able to complete on the weak side.
So, that takes care of the upper body explanation. For the lower body, we are going to capitalize on the fact that you already have good musculature. You’ll only work your legs twice per week – once heavy, and once moderate. We’re going to ditch the machines, wherever possible. The goal of this is to maintain what muscle you have. That is all. If you happen to gain some more muscle, then great; however, it will be considered a bonus.
I need for you to purchase some adjustable ankle weights. By adjustable, I mean the ones that are 2.5 lbs. each and have .5 lb. weights that you can take in and out of them. Because you are doing dumbbell work, this will be your means of progression. As silly as it feels, if you did 25 lb. dumbbells for dumbbell rows one week, the next week I want you to put the ankle weight on your hand with .5 lbs. in it and do dumbbell rows with the 25 lb. dumbbell again (25.5 lbs.). After 5 weeks, you’ll be at 27.5 lbs, and you’ll need to add another 2.5 lbs. before we get to the 30 lb. dumbbell. This presents a problem. You can either get another pair of wrist weights (non-adjustable 2.5 lbs. would be fine), or you can buy Plate Mates (Google it). You may advance faster than that initially (1 lb./week), but at some point it will slow down. We want to milk it as long as we can.
Here is the workout. It’s pretty generic, but you need the basics right now. I have a sick, twisted reason for everything, so feel free to ask questions.
Monday
A: Superset 3 sets of 10
Squat
DB Incline
B: Superset 3 sets of 10
1 Arm Lat pulldown
1 Arm Alternating Lateral Raise
Cardio: as long as you’d like, up to 40 minutes
Tuesday: Cardio and Abs
8-10 HIIT intervals, followed by 20+ minutes of inclined (>6%) treadmill walking
Wednesday:
A: Superset 4 sets of 8
Alternating Lunges - I want this to be very light...more of a flexibility exercise
DB Alternating Military Press
1 Arm Seated Row
Cardio: as long as you’d like, up to 40 minutes
Thursday: Cardio and abs
8-10 HIIT intervals, followed by 20+ minutes of inclined (>6%) treadmill walking
Friday:
A: Superset 5 sets of 6-7
Squat
DB Bench
B: Superset 5 sets of
DB Row (6)
Forward Raise (8)
Cardio: as long as you’d like, up to 40 minutes
Ok, let’s start with that and see what questions you have. For the 1 Arm machine exercises, see if your gym has a single-handed grip (preferred) or a narrow v-grip, and do the exercise with the same range of motion as if you were doing it with two hands.
Do not forget what is in bold above regarding your weak shoulder!!
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Never tried the powder b/c I don;t have the opp to run to the bathroom every 5 minutes & can't afford hydrotheraphy round these parts, I'd rather spend my $$ on a full body Deep tissue ... 
LOL!!
....hope you're feeling better soon!
