Bent over DB upright row

15 x 15

3 minutes on elliptical

My plan is to do 1 set of 15 this entire week, then next week increase it to 2 sets if I experience no pain this week, then the following week increase to 3 sets of 15 and see how I feel. And for the elliptical, I'll do 3 minutes and if I experience no pain, I'll increase by 2 minutes each week until I reach 20 minutes. My doctor told me to increase by 2 minutes when I do increase. So that's the plan. Right now it feels like "I'm barely doing anything so why bother" But if I want to keep using my muscles and increase to feel like I AM doing something, then I need to start out slowly and increase slowly.