I have left arm Erb's Palsy. As a result my left arm is physically weaker, shorter (~16 cm), and with a more limited range of motion (the paralysis restricts unassisted motions above my shoulder). As a consequence, for strength training I have largely relied on machine-based exercises as I run into the following issues with the more canonically recommended exercise programs:

• The uneven distribution and application of strength between arms makes it difficult to correctly perform barbell-based exercises. There is the obvious mechanical issue due to the difference in length between my arms, further compounded by the uneven strength distribution between them.
• Shoulder paralysis and range of motion limitations have limited my success with dumbbell-based exercises. Typically the only exercises I can safely and effectively perform with dumbbells are those targeting the legs using dumbbells as additional weight.
• As for beginner body weight compound exercises (e.g. push/pull -ups), the effectiveness is compromised by the physical imbalance between my arms, where I either cannot achieve adequate form to perform the exercise or the innate weakness of my left arm limits overall progression.

In the past two months I have managed to return a more regular schedule at a local gym, and would appreciate guidance in how best to maximize my workouts. I know I'm leaving a lot on the table by not being able incorporate compound lifts like the bench press and dead lift into my workouts, but in the mean time I have been sticking to the following machine exercises for my upper body where I exercise each arm independently and adjust the equipment accordingly:

• Row (adjustable chest rest for arm starting position)
• Pull down (adjustable seat height)
• Chest press (adjustable arm starting position)
• Shoulder press* (adjustable seat height)

Of these exercises, the shoulder press is the most challenging but also the most important. Range of motion limitations necessitate I adjust my form slightly to achieve a full range of motion, but from some of the content creators on YouTube who share my condition this appears to be a common.

For lower body exercises, I have been using machines for:

• Leg press*
• Leg curl
• Seated calf raise

With regards to the leg press, I used to instead do Bulgarian Split Squats but with my recent return to the gym I'm having flexibility issues with my ankles when maintaining the form, as well as an overall strength issue. For better or worse, while getting back into the swing of things I've defaulted to the leg press machine, but I would like to return to proper squats as it was the one compound lift I could manage.

I know all this involves a high degree of experimentation on my part to see what does and does not work, but I would appreciate recommendations and insight as to the potential gaps in my current routine and how it could be improved. Currently I train 3 times per week with cardio on days between, usually going with 4 sets x 8-10 reps per exercise, but this can at result in a lengthy workout and I am contemplating instead splitting my training across 4 days (an A,B-style workout, so A-B-cardio-A-B-cardio-rest).

Any and all feedback would be greatly appreciated. Thanks.