Re: my ghetto ass winter redo 73' CL450
Seriously, dude, this is not something you want to fuck with on your own. I know Joe spends some time in the gym. Hell, I'm in there 10 hours a week myself. But asking for 'hab advice on a bike forum is dumb--especially your shoulder. Even if you hired a personal trainer, you have a good chance of generating a bunch of scar tissue that will have to be dug out later; not the nicest of surgeries.
For reference, I broke my hand last summer and 'habbed it with a professional. I still have weak grip strength in my hand, even after rehab AND spending hours in the gym. If you don't spend much time in the gym and don't really have a good understand of how the shoulder works, what feels right, what muscles are in there, etc, you're asking for a lot of trouble.
I probably spend 30-45 minutes a week just on my rotator cuffs. Good luck on your own. That said--if you really don't want my advice--research spri tubes and how to use them. Best of luck.
--Chris