Back from shoulder injury, need a nice routine

[Dins_PR]

Okay, I'm finally back from a year and a half hiatus after a labral tear to my right shoulder. Thank god it feels good to be back in a gym.

Now I've been doing lots of pushups and situps to coax my muscles back into working order. Yesterday I went to the gym for the first time and did small 2 set rounds of bench, bis, tris, shoulders, and shrugs, just to get a starter going so I wouldn't be sore today, but my muscles would still be worked a little... (and I'm not sore)

what I need is a 3-4 day routine that I can do for 4 weeks or so to get my body back into lifting order before I revert back to my old routine which worked quite well. Any suggestions?

[Vas85]

Dins_PR, how did you tear your shoulder, i hear alot about it being a fragile muscle, yet people can manage to train it very hard, just want to be careful, dont want to get myself in an injury either.

[Dins_PR]

it's a labral tear, so pretty much a rotator cuff injury... how you avoid this, is you never jerk any movement you make, jerks put all the pressure on the joint instead of the muscle, I tore mine doing bent over rows and jerked at the bottom of my last rep...