So far it’s a 5 day split but since i started working out again about a month and a half ago after taking a 2 yr off of weights im not sure if i should be working out each muscle twice a week instead of just once. Here’s my routine
“Trapz & Shoulders(exercises for shoulders not mentioned)” Monday
.Upright row 5x10-15
.Some kind of high pull 5x10
.(i dont know what else to include here but i dont want compound movements as complex as olympic lifts, i want to practice first for a while with the upright row), no shrugs either since i don’t feel shit working when im doing them even with straps. So any advice on which other 2 to include?!
.Seated Ez-bar French Press 5x8-15
.Close Grip Bench Press 4x10-15
.I dont know the name of this one, but it’s like machine biceps curls but for triceps 5x10-15
“Chest & Biceps” Thursday
I didnt mentioned the other exercises bcuz i got them from a Muscle and Fitness magazine routine. I didn’t like the trapz and triceps workout they had though, so i came here to look for some of them.
Okay, first why do you want to do a 5 day split? Not saying that a 5 day split is worthless, but if you don’t even know why you’re doing it, you might want to reconsider your course of action.
Second, forget about doing a specific day for your trapezius muscles. Also, lose the day completely dedicated to triceps. Instead, combine the shoulders and triceps day. That’ll give you plenty of stimulus while also keeping you out of the gym on more days (making it easier to gain muscle).
If you really feel that your traps are lagging then choose exercises for you back and shoulders that put stress on the traps.
Back exercises like deadlifts, rack deads (probably the best IMO), sumo deads, and rack sumo deads will all place a great deal of stress on the trapezius, especially once you start getting into heavier poundages. Rows and certain variations of pull-ups can also place a good amount of stress on the middle and lower traps.
Likewise shoulder exercises like upright rows, BTN presses, and even push presses can place stress on the traps as well.
Bring you deadlift and rack dead numbers up by 200 lbs, and your upright rows numbers up as high as you can (or which ever shoulder exercise you choose) while eating a caloric surplus and you’ll notice results. Continue agonizing over minutia and copying programs out of “Muscle and Fiction” and this is going to be a very long and bumpy road for you.
You were given some good advice in your “What’s a good trap workout” thread. I’d suggest that you take that advice.
If you want more clarification on what I mean say so, I’m willing try to help you out, if you’re really serious about this. But, it’s hard to take you seriously and be willing to spend my time writing you out a program, or answering your questions when it seems like you aren’t really willing to take the advice that’s been given to you so far.