You seem to be on the right path, but it is easy to get carried away and just start adding a lot of fat. One question is, why start eating more calories if you are already increasing your lifts?
In most cases I would personally do DB flys on A and OHP on B, especially if both movements are being done as a finisher. However, if there is a long gap between workouts A and B I may be tempted to...
Depending on your goals and if time permits, it would be a good idea to add isolation for your abs. If you want resistance exercise for you abs I would suggest basics to begin with like...
Truthfully, you can do the isolations for now, but there seems to a bigger problem. Seems you are stressing your body too much and you already injured one rotator badly enough that you had to have...
It is not the best workout, but maybe it is the best you can do in your situation. If you stay consistent, stay in the rep range you mentioned and push progression, you should see some good growth...
Like already stated, if you want to lose fat then change your diet. You have to keep your protein the same and reduce other calories, like your carbs. Continue lifting to keep the muscle mass.
...
Seems like you have a weak lower back and avoiding exercises that impact your lower back will just make it weaker. Sounds like you are too aggressive in strengthening your lower back at times, or you...
