Need to change my workout schedule

I'm breaking from my norm of posting my fitness updates on Mondays to write about my shoulder. After a tiring back, biceps, and shoulders (BBS) workout last night, I realized I may be overworking the shoulder during my so-called "rehab".

Reviewing my last few updates, the first thing you notice is that I am aiming for 3 BBS workouts and 3 CTA (chest, triceps, and abs) workouts per week. Guess which joint is used during all six workouts? Shoulder. In fact, during my rotator-cuff exercises, I still hear clicking on diagonal raises. During lying external rotations, I actually heard my right shoulder move; as in, I heard the ball of my humerus move in it's socket with each rep. Very scary.

So, after doing some quick research and thinking, I will be changing my workout schedule. To what exactly, I haven't yet determined, but I will be looking at 3-4 weight workouts a week instead of the 6 I'm doing now. I'm looking at an alternating one weight day, one off day program. With my plans of signing up for Planet Fitness again, this could be easily achieved with cardio on the off days. I just need to decide what schedule would work best for me. Here's the main two types I'm looking at:

Workout schedule A
Day 1: Chest/Back/Abs
Day 2: Cardio
Day 3: Shoulders/Arms/Abs
Day 4: Cardio
Day 5: Legs/Back/Abs
Day 6: Cardio
Day 7: Free day

Workout schedule B
Day 1: Chest/Triceps/Abs
Day 2: Cardio
Day 3: Back/Biceps/Shoulders/Abs
Day 4: Cardio
Day 5: Legs/Abs
Day 6: Cardio
Day 7: Free day

With both workouts, I hope to squeeze in a quick 15-20 minute cardio session at the end of weight days (with rowing for Legs days). But both schedules allow for quite some time of rest/recovery, and both only have one dedicated shoulders workout once a week. I think this is important, as my right shoulder is still recovering. In fact, I've read that the shoulders are a small muscle group and it's important that I don't overwork it. Especially since the shoulders are part of nearly every upper body workout. I've also read that I won't need super high weights to challenge the shoulder. High reps and good form should do the trick. So even 45-lb dumbbells for the shoulder press should be good (when I work up to that anyway).

Since I did BBS last night, I'll try for some type of cardio, then do CTA on Wednesday. I'll follow up with a cardio day and cap the work week with a Legs workout. Next week, I'll probably go for Workout schedule A. The scheduling is more in tune with P90x, so it should prep my body for that in May (my target for starting P90x). I might start taking some glucosamine sulfate for the shoulder too. We'll see.


Last weigh-in:
178.0 lb (See what I mean about doing better on the work week?)