re: OT workout crew assemble!!! Need suggestions on daily routines

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From the VEERRRRRRRYYYY limited knowledge I have, you're doing a disservice by just isolating one muscle group, especially biceps and shoulders. You'll see more gains and more fat loss by incorporating multiple groups in one workout. Back/Biceps and Chest/Shoulders for instance.

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Yeah, that's pretty accurate, particularly for a guy like oleyeller who is just starting out. More full body and core strength exercises will help lean you up. I would say do more deadlifts, cleans, clean and press, bench, pull ups, etc, since they all involve complex movements that will help you gain actual strength. The problem, of course, is that your rotator is all fricked up, so I'm not really sure doing any of those, with the exception of maybe deadlifts, is a good idea.