Well I havent worked out or done anything since I found it is more than likely the rotator cuff I've also realised the crtilidge and everything is torn as well(sorry im not too knowledgable on this stuff). Anyway I really need to start working out bad so what are safe exercises that I can still do without much damage? I'm guessing push-ups are out of the question, i know i cant do over head lifting and i have to use light free weights or maybe none at all considering the way its been fealing lately for most anything else. So what else is there to this?

Ummm... Your rotator cuff is torn? Have you been to a doctor. What did he say? I wouldn't do anything until I checked w/ a doctor and/or got it fixed.

yeah i guess im gonna have to, I've been putting it off too long hoping it would get better.