After a couple of years in which my training has suffered somewhat, I am trying to get back into the swing of things. All is coming along ok, except that my back and trap development seems to be lagging. It's probably just a matter of patience, but here are the exercises that make up my back workout (I do this 2x per week):
Front pulldown (2 sets)
Close pulldown (2 sets)
Supported T Bar Row (4 sets)
DB Row or seated cable row (2 sets)
I also do 3 sets of deadlifts on a different day once per week.
Does this seem reasonable? Perhaps I just need to be a bit patient here.
As for traps it seems that most guys find this muscle easy to develop, however I have very poor traps. I think the deadlift helps, but that's only done once per week. The problem I have with shrugs is trying to feel the exercise actually working on the traps. How should shrugs be performed - hard and heavy, or use a lighter weight and try to get a more qualitative feel?