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.

I used to do chest, biceps, wings and shoulders each two days a week and it's perfect for me.

I believe that rest is very important. If you are a beginner, start with once a week per muscle group. I do each muscle group 2 times a week (8 years experience).