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Deadlift...

Target (See Comments)

* Erector Spinae ----lower back

Synergists

* Gluteus Maximus---ass
* Adductor Magnus--thigh

2 sets of light weight is great, I used to do 2 warm up, 4 working. Lately I just go by feel, whatever I need for prep work to get the pump before I start tearing down muscle fiberrs is what I go...

Sorry to hear this as I once stuggled with rotator cuff tears ! One thing that helped me get back into weight lifting was to go to abandon barbell bench all together. Start doing DB presses with 20's...

Had something similar to this before, would hurt the most while spotting someone on bench. I think its related to other muscles trying to lift weight that is too heavy for the forearm. Rest is...

I think its something like 60% of your max and 60 min rest in between each set?

I would definately add an exercise there if your goal is mass. Personally I would feel the need to add blood flow to the chest so flies/cables or decline db could definately help. Depends on your...

For the main groups I find it helpful to isolate them directly with a few sets of something else. For example before you start your chest workout do a few sets of cable crossovers or even flies and...

Upright Rows ! try 2-3 seconds up, 4 seconds down.

Just an outline listing the essentials.

At least 1-2 hours, get a good meal in after wards ! On some days you could even cut the sprints short, do half and then go straight to the weights or about 30 minutes in between. Also look into...

From what I have read, heavy lifts, deads etc, snatches shrugs

Used to be/ or still am.. in the same boat.. What really helped me was 100 pushups a day for 100 days on top of what ever workouts you do.

Flies and crossovers super setted after press movements...

Incline DB press 4x 12
Flat DB press 4x12
Decline DB press 4x12
DB flies/ cable cross over 4x12
super set flies/crossovers inbetween sets or exercies
Dips then move on to weighten dips.

BB...

IF you are aiming to increase your sprinting speed, as I assume you are, I would definitely do sprints on leg day. Myself I would do them first so that you aren't paralyzed after squats etc. Back in...