The "bus driver" exercise is where you hold a plate at arms length in front of you and rotate slowly. It's a hugely underrated movement. It's an excellent way to finish the shoulder workout and make the joint more resilient to injuries.
Start with a 10 or a 25 and work your way up to 45 pounds.
When do you do low reps and heavy weight? What about higher reps and light weight? Read this and finally feel good about writing your own training programs.
Your doctor just told you to take six weeks off from lifting. Screwwww him and the Lexus he rode in on! Here's how to heal that blown shoulder or hamstring while still making progress!