It says to do the int- ex rotations with elastic if I don't have elastic how much weight should I put on them thanks
Do you workout at a gym or at home ? I use cable machine , if you don't have access to one you can use a light weight an just do the movement holding it in your hand (3 to 4kg) , not as effective thou . Try use light weight and reps around the 20 mark , dont go heavy .
I would drop front lateral raises and see whether you get sufficient growth from flat/incline benching PLUS overhead pressing.
Front lateral raises have only ever resulted in a niggle in the left shoulder for me and I suspect that will for you too.
Also, when I've had shoulders issues like that before I've dropped over head presses and replaced them with 3 sets each of int/ext rotations and built that up a bit, then reintroduced the over head pressing. Worked a treat.
Let us know how it goes.
/edit - re how often, I started doing the rotator cuff stuff before any shoulder or chest work (which depending on your split could be 1, 2 or 3 days a week).
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