alright, so some "trainer" in a gym wrote me a program, i'm not sure how qualified he was.
for shoulders he gave me :
behind the neck pulldowns
palm-in one-arm DB Press
bent over low-pulley side lateral
all of them are three sets of 12, 10, and 8 reps, while increasing weight in each set.
i took out the behind the neck pulldowns cause i dont believe in them. I put Hang Clean + Press instead.
so i did that yesterday. maaan did i feel pain. But when i got to the lateral flies, i started feeling a popping in my shoulder, which was minor and is gone now. the next day in the morning i felt a weird sensation whenever i raised my arms upwards and back, there was movement in the shoulders or something, like the little bone in the joint was being pulled back by the muscle on the back of the shoulder. i think. i dont remember how the pain went anymore.
the pain's gone now. maybe its just because i truly fried them yesterday.
but is this program acceptable, or will it create some type of shoulder imbalance or rotator cuff problem? i know nothing about these things.