Thanks for writing to us.
As you had mentioned that Xray done was normal so that means it rules fracture
of the joint.
Your shoulder joint pain might have got worsened after you did workout. So if you have pain now in shoulder joint than stop doing exercise for sometime.
Give rest to the shoulder joint. Avoid lifting heavy weight for sometimes.
Apply Ice locally in the area of pain.
Try this for four to five days & if still there is no improvement in the pain than you should visit your doctor.
Wish you good health.