I'm 12 weeks from surgery for a torn bicep (had anchored into my arm), also had some cleanup on the labrum.
I just got the ok to load the bicep and bench the bar. Low weights, high reps to rebuild the strength . I still have 4 weeks of PT left before they completely release me. Dr said in another 2-3 months I would back to normal.
Lower body, I have 10# ankle weight that I put over my weight belt and lunged up and my driveway. Found a safety squat bar and did box squats, again felt odd on the repaired shoulder mainly because it sat on the new incision scar, but went up in weight gradually.
How about pulling sled with belt around waist?