How to ensure a long-term sustainable progress, especially in regards to joints?

Hey, you guys. I have been having a problem with my left rotator cuff for a long time, well for the last year that I have been training. I could be training and training, and then, all of a sudden, there is this unpleasant aching around the area that is there for a good week or two, like right now. So, I have started trouble-shooting this issue, and since I am somewhere around intermediate level and still inexperienced, I want to get some second opinion.

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First of all, I think that doing all exercises heavy on shoulder joints is not a good idea. For me, besides, pull-ups, inverted rows, ring push-ups, ring dips, and handstands, I was doing everything else also heavy on the joints. Bicep and tricep isolations, abs(hanging leg raises). So, I decided to replace where I can the bodyweight exercises with weights.

Secondly, it is important to train hard enough to grow, but not too hard as to wear your muscles and joints idown and injure yourself. I think, this was hard for me to learn, because I wanted to grow faster, but that just leads to a disaster.

Then, at least 48 hours before training the same muscles to have them fully recovered.

And finally, I decided to train scapular and rotator cuff stabilizer muscles and also stretch them regularly to prevent injury and keep them up with my overall growth.

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Anyways, all this sounds nice. But I am not sure, I trully get it, so I want to share my strategy and new work-out plan for the near future, and get your opinion once again.

So, I want to just work mostly on stability, flexibility, and mobility of my shoulders, do weights where I don't need to use my shoulders, and of course, abs, and legs, at least for the next week or two. After that, this is my work out plan:

Day 1

Handstand practice 10 min

Bench press 3 x 8-10

Ring Dips 3 x 4-6

Triceps extensions 3 x 8-10

Hanging leg raises with ab straps 3x 9-10

Day 2

Pistol squats 3 x 7-8

Deadlifts 3 x 8-10

Bulgarian split squats 3 x 8-10

Calf raises 3 x 10-12

Nordic curls with resistance band 3 x 6-8

Day 3

Pull up 3 x 8-10

Bicep curl 3 x 8-10

Inverted rows 3x 8-10

Face pulls 3 x 8-10

internal band rotation 3 x 10-12

Day 4

Stretching

Day 5

Handstand practice 10 min

Ring push ups 3 x 10 min

Ring Dips

Triceps extensions

Kneeling cable crunches 3 x 10-12

Day 6

Ring Pull ups 3 x 8-10

Preacher curls 3 x 8-10

Barbell rows 3x 8-10

Face pulls 3 x 8-10

internal band rotation 3 x 10-12

Day 7

Stretching