I switch my routine up a bit to how I am feeling that day. But,
Smith machine military press, seated
Front dumbbell lateral
Bent laterals
1 arm cable laterals
Arnold presses.

I too am very careful with my shoulder. So pick 3, use good form and don't let ego take over. 30 sec rest has worked out well for me.

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Amino 2222, BCAA, Creatine Monohydrate, Whey Protein, L-Glutimine, Animal Pak
International Fitness Association - Personal Trainer
International Fitness Association - Sports Nutritionist

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