This will obviously be a slow process, but I am doing my best. I have not trained upper body in over 2 months and my primary goal coming back from the ruptured bicep is to look like I lift once again. I can do a good amount of stuff to not irritate it, and I will do everything I am able to do.
DB Bench
120x15 4 sets
DB Shoulder Press
50x15 4 sets
Side Lateral Raise
25x20 3 sets