Favorite strength exercises at me desk

JGunccRugby

Most of my strength training is focused on my shoulders, arms, and chest because I haven't been able to do much with either because of surgeries on each shoulder. I also grew up playing catcher, o-line, and prop so my legs are still enormous. I know in college after my first knee surgery they were rock solid and 33" at 4" above the knee. Now they are around 28".

So my routine 4 days/week is 4 sets of the following using bands:
Chest press @20 reps
Bicep curls @20 reps
Seated row @ 20 reps
Shoulder press @ 15 reps

It takes me about 25 mins because I do slow reps to challenge the muscle control. I hope to get my shoulder press reps up but I am only 5 weeks post op on shoulder surgery