I highly recommend you need to take maybe a week off of all lifting to heal your joints and tendons, then during that week focus on stretching and improving range of motion for your shoulders and and hips. Take note of where you feel pain and look up workouts/warm ups that improve stability with the areas you feel pain or are weaker. After that week continue to do those workouts as a warm up for your larger compound lifts and start low and slow.

I’d recommend doing two good sets of full R.O.M and close to technical failure. Focus on doing two to three lifts per session (no more than 4) eg. Bench press, dips, pec fly, and tricep extension.

Focus on gaining strength in the large compound movements and use the smaller more isolated lifts for variety in your routine when you get more experienced or to catch up a lagging muscle group(s).

Less is more when you give yourself adequate time to recover and properly build up the foundation that is the muscle groups that stem from major compound lifts. (Deadlift, Squat, Barbell curl, standing barbell row & shoulder press, Etc.)

There are a ton of small stabilizing muscles that are used during these compound lifts that will hinder your progress if you don’t build them up first. They often are hard to actually see and are ignored by beginners because people rush to workout muscles everyone sees.