Just a quick update for anyone who read the previous post. Went in today, but on the advice of the trainer decided to drop the shoulder routine. Did Back/biceps/triceps instead.
A good routine overall, decided that I may as well as focus on arms a bit since they are a bit scrawny so will be pushing them more next Tuesday and Thursday.
Been doing a strengthening routine for shoulders (prescribed by Dr Thurairaja the time before last when it popped). I still hear the occasional odd creak when the arm is stretched out or when the elbow is raised, so I'd better not put the shoulder under too much strain.