Sore Shoulder... problem?

[Dutes]

Hi guys,
Today while performing bench press, at the top of the lift I felt a series of what felt like air bubbles 'pop' in a 'chain' through my right shoulder, causing a lot of pain. I immediately stopped the lift. My shoulder has been sore all day, I tested a few movements and any push movement, even without a weight, causes pain, however a chin up doesnt cause any pain.

The exercises I do is
Monday & Friday:

Squats
Deadlifts
Bench Pull
Bench Press
Chin Ups
Crunches

and
Wednesday:

Squats
Leg Press
Bench Pull
Bench Press
Chin Ups
Bridges


Should I be overly concerned? And should I cut back on my workout for a couple of weeks?

 

[Dutes]

The word from the physio is its a suspected ligament strain... time-frame uncertain could be a couple of weeks, could be a lot longer. I need to avoid anything that stresses or aggravates the shoulder.

Obviously I don't want to only work one side of the body so what sort of workout should I be looking to do?

The exercises I'm able to do are (given the equipment and the injury)

Leg Press
Dumbell Lunges
Curls
Tricep Extensions
Lots of cycling
Lots of core work

Key exercises I'm currently unable to do (because of the injury) are:

Squats (front, hack or back squats all aggravate my shoulder)
Bench Press
Bench Pull
Deadlifts
Chin Ups
One arm rows
Push Ups
Dips
Overhead press

What sort of routine could I put together using just that limited selection of exercises? I know I obviously am not going to be able to get an effective, enjoyable or complete workout but what can I do with what I can do to try to maintain some semblance of the strength I've built up over the last 2-3 months? (i've made some big gains since nationals)

 

[tic]

Shoulder pains will require rest of most upper body movement for 2 weeks at the least. I'd even go as far as to go lighter on squats and do cardio mostly to lose weight while your injury recover.