A bit of help please

[triple_ultima]

Alright, I'm kind of stuck. I have a regular workout schedule, and am definitely benefittng from it so far. I have a couple of problems though...

First of all, triceps. They're a good 2/3 of my arm, so I want to be working them at least as hard as my biceps. I just don't know what to do though...I currently do overhead extensions with a dumbell and pressdowns with a cable. I just don't know what else I can do...

Also, I have a problem with lat pulldowns. When I do them, my back kills me the next day. It's not sore, it feels like I strained something. This is a problem for me because I really need to work my lats, but I don't know what else I can do, since I don't want to injure myself.

Finally, what are some good exercises to work out the trapezius?

 

[semag]

k.

a) screw the DB extensions and the cable pressdowns, unless you wanna do a set of burnouts on the cables, that works all right. To really get your tris here's what I'd suggest.

3 sets of skullcrushers
http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html
Heavy, only do 6-8 reps

3 sets of close grip bench
http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html
again, heavy, only 6-8 reps

Perhaps, rotate some dips in there once in a while.
http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html

For the pulldowns, make sure your back is straight, and don't throw it into the motion, otherwise, just scrap the lat pulldowns and go do some pullups. If you can't do pullups unassisted, then do assisted ones on that little machine thingy, and cut up until you can do a fukkin pullup.

Traps?

try stuff like this
http://www.exrx.net/WeightExercises/DeltoidPosterior/DBOneArmRearLateralRaise.html

or, you can kneel down and grab a cable, and do a rear lat raise like that, wit hthe cable going out across your body.

 

[triple_ultima]

Thanks a bunch man, this should really help.