need some workout feedback, positive and negative

[rancoa]

Im looking to gain some size overall, but especially in my traps, some real size since they are lacking bigtime (i have a pencil neck, and im 6'3 so it looks even worse)
my question is that should i encompass a trap exercise in my shoulder and back routine like im doing now, or change something up. Am i overtraining and this is why im lacking. Ill give you my full rundown and i hope and would greatly appreciate some feedback, neg. and positive.

my stats
6'3
205
29 years
working out since 16, but used to play pro baseball as a pitcher so traps and overall size were not important to me then.
3 cycles in the past (no cycle for about 8 months)

diet
350-400 g. protein ***ending on workout days
3500-3700 calories
275-300 carbs.

my training routine consist of:

back/bi's MON
warm up set
deadlifts
low rows
lat pulldowns
rears delts

bi's
standing straight bar
incline db curls (drop sets)

20 min. cardio to end workout (row machine) abs

tues

chest/tri
flat bench
incline db
flat or incline flies
skull crushers (flat bench or slight incline)
pushdowns
rope pulldowns
2 SETS DIPS, to failure
20 min cardio (stair climber) abs

wed (OFF)

THURS

legs/calves
squats
lunges
leg extensions
calve raises
20 min cardio (bike)

Fri

shoulders/delt
military press
upright rows (close grips)
side raises
front raises
shrugs (db or straight bar)
20min cardio (row machine) abs

sat
1 hour to 1 half hours of cardio

sun (OFF)

this is the basic breakdown, thanks alot for taking some time to review it

i feel like my strength is there but my size is lacking and in fact have lost 4 to 6 pounds over the last month, especially traps, so i just wanted a set of experienced and educated eyes to review and give opinion, am i overtraining??????????? Am i not doing enough or the worng combos, ????

[rancoa]

come on guys

[PeteyK]

Awesome!

[InsaneInTheMembrane]

I will comment on the relevant aspects of your routine.

1. Move shrugs to BACK day
2. and do your BICEPS with your SHOULDER day.
3. Add rear delt exercises to SHOULDER DAY

The logic here is that without Bi's on your back day, you can go all out at full intensity...really fry your lats and traps. Both shoulder and bis are smaller muscles and can be worked out on the same day without over-exhausting each other (on the contrary, doing back with/before bis leaves almost no strength and energy for the latter). Rear delt and side delt exercises on a shoulder day will also indirectly stimulate your traps.

cheers