Workout Routine Help (Please ...)

[nikkita]

Spine's all screwed up, top to bottom, I don't bend so well and periodically I can't move at all (especially if I slack off all exercise for too long)
Neck range of motion is limited, can't put any type of strain on it,
I have a problem with my left shoulder, it's a lot weaker than the right, and certain movements in certain directions are very painful (like the laterals? I can only lift 5 lbs, and that's pushing it, but letting that shoulder joint get weak is even worse).
Some exercises are totally out of the question, like goodmornings (even though they're supposed to be GREAT for your lower back), never going to happen,
bending from the waist with weight in front of me is essentially impossible. Some things I can do with variation, like shoulder presses with a DB are okay, whereas with a BB they're painful so I only do them when I feel cocky Basically I don't know what I can or can't do until I try it

DB Bent Over Row ----(if you cannot do this because you have to bend, you can try Seated cable row, or machine row... the one you feel better with)
Upright BB Row ----X (be careful with this one because of the problems you mentioned of your shoulder)
Lat Pull Down ----> (do them to the front)

BB / DB Shoulder Press ---(you can also try military press)
DB Laterals --- (you can try with DB or with a thick rubber band)

Bench Press ---(incline)
DB Flyes (Incline or Flat)

Curl (DB or Preacher or BB)

BB Triceps Extension ---(with cable)
DB Triceps Overhead Press
Triceps Kickbacks ---(with cable)

Quadriceps Extensions
Deadlift --- X change for lying or standing leg curl

Leg Lift
Crunch
Seated Weighted Cable Crunch