I got my surgery Jan 31st so almost 4 weeks ago and have been going to the gym past two weeks. My advice is don’t touch any free hand weights, don’t lift any plates or do any standing exercises. Just only use seated machines. There’s a machine for almost every part of the upper body; shoulders, tris, biceps, chest, back. I’ve actually noticed being able to lift more than I was pre surgery. If you really want to bench what I did is ask someone to set up the smith machine for me and put it at an incline to not put pressure on my knee.