NECK AND SHOULDERS

Don't even bother getting that NECK STRAP thingy that you attach weights to..they're expensive, and you risk having a seriously stiff neck the day after training.

NECK

I use a small ball (99 cents at some toy stores, about 5 inches in diameter) that I hold between my head and a wall.  Using my forehead, I just press the ball up against a wall as hard as I can for about three seconds, and repeat for 10 reps.  Then I do the same thing on both sides of my head, followed by  the back of my head.

SHOULDERS

I always use Pre-exhaust techniques with shoulders, mainly because it is such an unstable bodypart, and easily injured. 

Pre-exhaust means using an exercise that works the shoulders hard (and only the shoulders) and immediately following with a mass building exercise like the Shoulder Press.  I have done side laterals and upright rows prior to the shoulder press as an example.

Upright Rows

I don't really recommend this for other people, as there is a limit to what you can lift, but I do it because I'm working on my shoulder pec tie-in.   Works the traps too.

Side Laterals

Just grab some light dumbbells (or even water filled jugs of water at varying levels), and raise these guys  to about shoulder level; from arms straight down at your sides, to arms fully extended at shoulder level, parallel to the floor, and away from your body.  You can do the ol' "Pouring water technique" at the top of the movement where your thumbs go downwards as if you were pouring water (even easier if you have the jugs).   Immediately (as in no rest) after doing a set of these, do the Shoulder Press.

Shoulder Press

Sitting on a bench, thighs parallel to the floor, and your calves at 90 degrees to your thighs, plant your feet directly beneath your knees, not one inch back!   This reduces spine bending.  Place your hands so that the palms are facing forward.  Starting with the barbell at about your clavicles, find a grip that is wide enough so that when you look at a mirror, your forearms are exactly perpendicular to the floor (this drives the force through your forearms and doesn't hurt your wrists).    Keep your elbows directly underneath the hands.   Slowly press the weight above your head (do not completely lock out, you want to keep tension on your shoulders) then lower the weight back to your clavicles.  Do NOT do the Behind the Neck Press version of this exercise.