[WildBillyT]

Jake,

After giving this some thought, here's some stuff for you to think about.

From my experience, flat barbell bench and pull ups will aggravate a shoulder injury. You may want to stay away from those for a little while, until you strengthen your weak area.

For strengthing your shoulders safetly you will need some dumbbells. The free movement will allow you to perform reps more naturally and can help you get reps done that normally would be painful.

A basic blast-off style might be good for you. 4 sets, 12,10,8,6.

Are you looking for legs as well or just upper body at this time?

I am surprised you are doing pull ups. They were painful when I was rehabbing my shoulder.