Critique my routine, right shoulder problems/weakness
Hey guys just thought i would post this up i could really use some help on the routine. But some background info first on my problem; my right shoulder is incredibly weak, the rear delt and rotator is weakened from something not sure what. I was just diagnosed with an MRI and by my doc as having a mildly bulging disc (forgot where c6 or b8 or baltic avenue or something) i have mild neurapatha in my right arm. i recently went to a PT appointment and the lady noticed my right shoulder is incredibly weak to what it appears to be.. she was actually suprised at how she was able to push down on my right arm while i was laying down with arm extended and "break me" as she put it.
So i was hoping someone in the know could help with my routine knowing my right shoulder is weak..which kinda slows down my whole shoulder routine and could help with adding/subtracting exercises or switching up the order in days or the exercises. Any help would be much appreciated. Also if maybe i should be doing light strengthening exercises outside of the gym to try to build this bitch up. What can i do to focus on my rotators cuff? Are there any supps/foods i should take in or avoid?
(ALT ---) means i sometimes alternate the previous exercises with one of the ones listed in ().
Monday : CHEST- Bench, Incl Bench, dumbell flys (ALT-Pec Deck-Plate Loaded Incline Press) SHOULDERS; DB Shoulder Press, Lateral Raises, Reverse Pec Deck.
Tuesday; off maybe 15mins elliptical because i like going to the gym, the natural high afterwords.
Wednesday; BACK- Lat Pulldown, Deadlifts, Dumbell Rows, (Alt-Low Row pulley) Note; i am moving up well in my back weights; TRAPS; Dumbells shrugs, smith machine upright rows
Thursday; off;maybe light cardio
Friday; BICEPS - Barbell curls, dumbell curls, preacher curls TRICEPS - Skull Krushers, smith close grip bench, ab machine push down (similar to dips)
Saturday- LEGS; Leg Press - laying hamstring curls, seated calf raises,
Sunday - nothing maybe light elliptical 15-25mins
----Notes: Chest day really aggravates my RIGHT trap as i get into the workout, not painful but just a sore feeling and the right TRAP is really tense like its being worked out. I try not to and use good form but i cant help it. Skull Krushers at the end helps relieve the pain, i use a light weight and sometimes let the weight go behind my head pulling my arms back which seems to almost extend my spine like traction would. Running also really makes my back hurt but the elliptical especially the one with the arm levers really helps.. i feel great afterwords. Thinking about incorporating 2-5mins after chest day. ----
Would it be better to possibly just do a light shoulder exercise after Chest and then do another light shoulder exercise in the week, maybe during a cardio day? What are the best exercises for the rear delt, rotator?
What i dont get is why the muscle is weaker, is the shoulder/rotator itself weaker or is it some kinda nerve disconnect,damage that triggers pain,weakness in an otherwise normal muscle? (not really asking just wondering)
Thanks a lot guys if you can even just read this and can offer one thing i wouldreally appreciate it. And anyone with related personal experience PLEASE give me your story.