What's a good shoulder workout?

Crazy workout, now im in pain HELP?

• OK, so yesterday I'd decided to do an extreme workout, so i spent the whole day doing 50+push up and situps and speant 5 minutes doing jumping jacks and streching my body out, I'm 14, 5'3 and i weight 120 punds, an housr after right between my vajaja and my belly button was hurting really hard like if i flexed it or tryed to bend my stomach its would kill me in my and 24 hours later it still hurts. My shoulder/armpit hurts really bad too.. Whats wrong with me? lol

• Answer:

  Your muscles are just sore. U just have to wait it out maybe 1 more day or 2 and u will be fully regenerated. Thats what muscles do, they tear apart and grow back bigger. The soreness is the tearing of your muscles.