Push and Pull Technique

[CeeLo]

I think you should follow something more like this:

DAILY

MID SECTION & AEROBIC WORK
10-15 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions

MONDAY/THURSDAY

CHEST & TRICEPS
Dumbbell Chest Press (3 or 4x10-12)
Incline Dumbbell Press (3 or 4x8-10)
Cable Crossovers (3 or 4x10-12)
Tricep Press Machine or Dips (3 or 4x12)
Pulley Pushdowns (3 or 4x12)

TUESDAY/FRIDAY

BACK & BICEPS
Close Grip Chins (or C/G Pulldowns) (3 or 4x12)
Wide Grip Pulldowns (3 or 4x10-12)
One Arm Dumbbell Row (3 or 4x4-6)
Barbell Curls (3 or 4x8-10)
Biceps Machine Curls (3 or 4x8-10)

WEDNESDAY

LEGS
Squats or Leg Press (3-4x12, 10, 8, 6)
Lunges (3-4x12)

Leg Extension (3-4x15)
supersetted with
Leg Curls (3-4x10-12)

Calf Raises (3-4x20)

Ok, I'm liking this one, but what about Traps and Shoulders. I see NO traps or Shoulders! I can't believe you left those out. Those are some of my best assests.

Please help, I would like to build off this routine!!!!!!

[xlxBigSexyxlx]

Ok, I'm liking this one, but what about Traps and Shoulders. I see NO traps or Shoulders! I can't believe you left those out. Those are some of my best assests.

Please help, I would like to build off this routine!!!!!!

How bout hitting shoulders and traps hard on saturday?

Then again, that doesn't leave much off time.

btw, its not one I made up, I found it. So all those set and reps are really up 2 you and what works for you ya know.

Maybe, put them with legs on friday...?
or put shoulders with chest/tris and traps with back/bis..??