I have been very busy lately dealing with a lot of things and am looking to do a two day a week routine on Monday and Friday. I will be doing all exercises 3x8-10 keeping the same weight each set. I will progress the weights when I can do all 3 sets with 10 reps.

Day 1 Mon.

1. Seated cable rows 3x8-10
2. Wide grip lat pulldowns to the front 3x8-10
3. Sled hack squat machine 3x8-10
4. Lying leg curls 3x8-10
5. Standing calve raises 3x8-10
6. Seated crunch machine 3x8-10

Day 2 Fri.

1. Flat dumbbell bench press 3x8-10
2. Incline dumbbell bench press 3x8-10
3. Seated overhead dumbbell press 3x8-10
4. Seated dumbbell lateral raises 3x8-10
5. 4 way neck machine (in all planes) 3x8-10

How does this look?

A few points:

*I feel bis, tris, traps, forearms, and front and rear delts already get hit hard enough from the presses, rows, and pulldowns so I don't do any isolation arm work. Any of you guys feel the same?

*I can't do deadlifts and squats because of old injuries. In fact, anything bent over is out of the question (ex. bent over barbell rows). I also can't do pullups because of an old injury (but pulldowns are OK).

*If I go hard and heavy for 3x8-10 (keeping the same weight each set), will this routine be OK for building a big, strong body?