I just had Labrum Surgery 40 days ago so happy to be back in the gym already. I have to stick to 12-15 reps so I am not sure how to approach. This was what I did for my first workout two days ago.
Everything 3 sets of 12-15 reps.
Superset db bent laterals, laterals and miltary press (all seated)
db bench press
lat pull downs
db bent rows
smith machine squats
high chair leg raises