About two months ago i screwed up my rotator cuff. Not positive what exactly i did to it but i haven't been able to raise it above my head for a while. t I recently got back into lifting upper body. The following is my weekly split.

Monday shoulders and abs sprints
Tuesday back and bi's
Wednesday off - endurance running and abs
Thursday legs
Friday chest and tri's sprints
Saturday sevens or fifteens match
Sunday light running or off

Mondays
push press
standing military presses
front raises
side raises
shrugs

Tuesdays
seated rows
deadlifts
bent rows
pull downs
barbell curls
preacher curls

Thursdays
back squat
leg presses
lunges
hamstring curls


Friday
bench
incline dumbbell
dumbbell flyes
skull crushers
pull downs
(may start with a tricep exercise my tri's always over powered my chest workouts, so i might pre exhaust my tri's plus i have been able to do tricep exercises jsut not shoulder stabilized exercises)

I am going to do 3 sets per exercise for most of them 6-8 reps. i will change the rep range around every couple weeks. I am currently trying to lose weight. If you need any other information let me know. thanks for any suggestions you can offer me.