I need Good workout programs

[Napilion]

Hello,
Can any one give me effective workout programs to
shoulders, traps and back.
Thanks

[LAxguy]

Shoulders:
Standing Side Raises
Rear raises on bench
Seated dumbell press

Back:
Upper:
Uptight rows
Pulldowns
wid-grip pull ups
High grip t-bar rows
shrugs

Middle:
Bent over rows machine seated rows
one arm rows
low grip t bar rows

Lower back
Dead lifts
Seated cable rows
Hyperextensions

These are very effective..Sets and reps are up to you
High weight/Low reps = strenth
LOw weight/high reps = endurence

[Napilion]

thanx to reply LAxguy,, but Shoulders a bit low 3 exercises.

[LAxguy]

Well maybe depending..But There are three parts to the deltoids..Front, side and the back and each excercise is for one of those parts ..you could throw in a military press

[meathead198]

Originally posted by Napilion
thanx to reply LAxguy,, but Shoulders a bit low 3 exercises.

Yes, but shoulders are a small muscle group

[Napilion]

Originally posted by meathead198
Yes, but shoulders are a small muscle group

training shoulders 5 exercises & 3 exercises for traps, is it not ok?

[meathead198]

I would do:

3/4 sets Shoulder press
3sets lateral raises
3 sets rear raises
3/4 sets shrugs/Powercleans

[Napilion]

Originally posted by meathead198
I would do:

3/4 sets Shoulder press
3sets lateral raises
3 sets rear raises
3/4 sets shrugs/Powercleans

thank you a lot man , you really add 1lb in one week?!!