Just when I start gaining my strenght back from a long lay off, I injured my shoulder last week while doing bench. Not sure yet what type of injury it is. I just felt a rip around my biceps shoulder area going up. I might have to skip most of my lifts for 3 weeks or til my shoulder gets better. The only lift I can do pretty much is Squat and MAYBE bent over rows and deadlift. I'm really bummed out about this. but at the same time i don't wanna make my shoulder worse. I'm cutting btw so I'll be doing HIIT as well.

Do you guys have any comments or suggestions as to what i can do til my shoulder gets better?

Thanks
Frank