It's not the physical closeness, but their involvement in the exercises. Your shoulders work during presses for your chest and vice versa. Biceps are meant to pull, not push.

Oh I see and do you know the most common excersices to work traps and there names?

This post was edited by 3Legz on Jul 10 2011 10:52pm

Deadlift, farmer's walk, barbell shrugs.

My plan:

Workout Schedule:

Mon: Rest
Tue: Back / Traps (Cardio + Abs) 8:00pm to 10:00pm
Wed: Rest
Thu: Pecs / Biceps (Cardio + Abs) 8:00pm to 10:00pm
Fri: Rest
Sat: Rest
Sun: Shoulders / Triceps (Legs + Cardio + Abs) 5:00am to 7:00pm <---- time the gym is open (Sunday I can go whenever I dont work)

Stuff that is in ( ) is stuff that I will try to do but itsnt really necessary.

Exercises: List of exercises I will be focusing on

Chest: Barbell Bench Press Flat / Inclined

Back: Deadlifts / Bent-Over Rows / Inverted Rows

Legs: Squats / Front Squats / Leg Press

Shoulders: Military Press / Seated Military Press / Barbell Delt Row (Shoulder Press)

Biceps: Chin Ups / Barbell Curls

Triceps: Dips / Close-Grip Bench Press / Skull Crushers

Trapezius: Deadlift / Farmers Walk (With Dumbells) / Barbell Shrugs

Abs: Leg lifts / Crunches

ALSO since im just starting I might not work out legs right away thats why I put it in ( ).

This post was edited by 3Legz on Jul 11 2011 12:05am

You put legs in ( ).

You get my official seal of disapproval: "No."

Hell I was gonna say something like this, and I'm not even an expert..

Ring the bell, 'cause class is in session. Professor Burns droppin' knowledge.

Fantastic post, sir.

My routine...

Monday- Chest/tri/core
Tuesday- Bi/Back/core
Wednesday- Leg/Shoulder/core
Thursday- Chest/tri/core
Friday- Bi/back/core
Saturday- Leg/Shoulder/core
Sunday- Rest

Chest-
5x5 flat press, day 1 barbell, day 2 dumbell
3x5 incline
3x7 cable flies
Dips

Tri-
3x5 pulldowns
3x5 decline skull crushers
3x5 overhead tricep extension
3x10 tricep kickbacks

Bi-
5x5 barbell preacher curls
3x5 zottoman preacher curls
3x5 overhead pulley curls
3x5 isolated dumbell curls

Back
5x5 deadlifts
3x5 dumbell row's

Shoulders
3x5 Military barbell Press
3x5 lateral raises
3x5 front raises
3x5 military dumbell press

Legs
5x5 squats
3x5 calf raises
3x7 hip abductor
3x7 hip adductor

Core
2x random core workouts every day

This is my pure strength workout routine

Great Post Burns

Im also impressed with the contest prep advise were giving, hit the nail on the head!

Now for my question. How do you feel about lifting 2x a day for strength/mass?

(Like an AM/PM workout routine)

Thanks

I did that for 2 years. But then again I recently learn my body is on overdrive with creatinine. So it's not for everyone and you gotta pace yourself even with a good metabolism.