Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. That starts with eating enough protein to repair and rebuild your muscles after a workout.
My diet is sorted as I have been given a good one by a personal trainer.
You are getting 48 to 72 hours rest, and its not like you are doing a full shoulder routine twice, so I kind of agree with them.
Try the cardio for a couple weeks, but if you feel strength is suffering or that you are not getting anything out of the weight - back off for the next two weeks and re-evaluate the gameplan.
If safety is a problem bench press in a power rack.
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