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An exercise that I'd recommend for outter head development is concentration curls while standing and letting your arm hang freely then curl to your opposite shoulder. They are amazing.

I prefer Pendlays for BB rowing and DBs for normal rowing but if I had to pick, I'd say BB Pendlays have done more for my overall growth than BB rows when I used them.

4 exercises.

Weighted Dips
BB Flat Bench
DB Incline

3 sets, 8-10 reps.

Bentover Flys and Rows.

True, to an extent. The full-body demands you have to go through (stability, poundage, if going past parallel; large ROM) will force your body to adapt as a whole.

But if you did only squats, your...

Your leg work needs adjusted. Toss out the leg presses and replace them with DB lunges and add Romanian Deadlifts.

- Squats
- Romanian Deadlifts
- DB Lunges
- Calf Raises

4 days for weights, usually 5 when i'm doing cardio.

I go down on weighted dips as far as my flexibility will take me.

Your knee joints should not be moving. The knees are unlocked for two reasons: safety and greater ROM.

My upper back/traps area get destroyed from heavy pulls like DLs, for me shrugs are unnecessary and I have narrow shoulders so I tend to stay away from direct upper trap work.

Romanian Deadlifts are a single-joint exercise, unless you're rounding your back there's movement (or suppose to be.. anyways) at only one joint and that is at the hips.

Olympic Squats = feet shoulder width apart, toes pointed out
Front Squats = feet insider shoulders, toes pointed forwards

x4

Deadlift is to my hams as Squats are to my quads. Definitely a leg movement to me.

Close-Grip Bench 4x5
Bench Dips 3x8
EZ-Bar Overhead Extensions 3x10
Rope Pushdowns 2x12

Replace the cable extensions with bench dips and throw in incline curls instead of hammers.

They shift emphasize and the main difference is how much the scapulae has to contract. The more it has to contract (as in wider-grip back movements), the more your rhomboids/traps are involved, the...

Here's a recent article published over at T-nation regarding push/pull routines:

http://www.t-nation.com/readTopic.do?id=1634829

That may be true for you but some of us like to go by feel or at least feel what we're doing so we know what we're doing in the first place. And it's not that impossible at all because the knee...