All exercises are to practice pulling back and are heavily loaded with them and biceps.
The development of the abdominal muscles must be a counterweight to the development of back muscles (unbalanced or even one-sided development of some of these parts leads among other to back pain!) Muscle Secrets
Traps are part of the back muscles, and if you are considering a competitive bodybuilder, you should have them in your workout to remember.
On Friday practice would suggest to include training lagging body parts, because after training followed by 2 days off (and usually a public holiday), which further increases the chances of a full recovery and muscle growth and strength.
Finally, we were able to show practical design possible training: Monday – Legs 1) Squats with a barbell on your shoulders Muscle Gaining Scam
5 x 12, 10, 8, 6, 5 2) Hackney squats – 3 8-10 x 3)
leg extension – 3 x 10-12 4)
Deadlight with straight legs – 4 x 6-8 5)
Leg curl – 3 x 10 6)
Calf raises with a barbell on your shoulders while standing (on the device) – 4 x 15, 12, 10, 8 7)
Seated Calf raises (on the unit, or blade weights resting on the thighs near the knees) – 4 x 10 Wednesday – chest, shoulders, triceps 1)
Bench press – 4 x 6-8 2)
Rosa panky to sloping head up bench – 3 x 10 3) pressures with standing barbell behind the head (front of the head) – 4 x 6-8 4)