Traps

Beginner

*Dumbbell Shrugs			   3-4/12

Intermediate: Mass

Upright Rows				   2-4/10
Barbell Shrugs				   3-4/10

Other exercises for mass: Dumbbell Shrugs

Intermediate: Definition

Same as for mass; except use higher reps and sub dumbbells in for the barbells.

Forearms

Note: Here's what I like to do for forearms.  I train the extensors when I do biceps by doing hammer curls and/or reverse barbell curls after Bi's.  Then I do the flexors at the end of either the back or shoulders routines, because either workout will get them pre-fatigued at least a little.  

Beginner

Reverse Barbell Curls			   2-3/10
Standing Dumbbell Wrist Curls		   2-4/25		   

Intermediate

Reverse Barbell Curls			   2-3/10
Reverse Wrist Curls			   2-3/15
Behind-the-back Barbell Wrist Curls	   3-4/15
Wrist Curls				   2-3/15

Abs

Note: Hit the abs twice per week, or whenever they're not sore.  It's your choice which days to place them in, but since they take only about 10 minutes or less to train, it will be easy to slide them in somewhere.  If you want definition in your abs, you have to be in shape.  Just working them out hard won't cut it...it's all about the cardio.

Beginner

Crunches				   4-5/failure
or
Leg Raises				   4-5/failure

Intermediate

Incline Board Reverse Crunches		   2-3/failure
Hanging Knee Raises			   1-3/failure
Crunches
or
Low-decline Crunches			   3-4/failure