Two day a week weightlifting routine

[Tommy Gunn]

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?

[t-gunz]

can you do 3 days at all?

[Tommy Gunn]

OK, how about this:

Two days a week weightlifting workout to be done on Mondays and Thursdays (pick either exercise 'a' or 'b' to do)

Day 1 Mon.

1. a) Flat dumbbell bench press 3x8-10 (keep the same weight each set)
b) Incline dumbbell bench press 3x8-10 (keep the same weight each set)
2. Seated cable rows (big v-bar) (use straps) 3x8-10 (keep the same weight each set)
3. a) Seated dumbbell lateral raises 3x8-10 (keep the same weight each set)
b) Seated overhead dumbbell press 3x8-10 (keep the same weight each set)
4. a) Wide grip lat pulldowns to the front (long straight bar) (use straps) 3x8-10 (keep the same weight each set)
b)Close grip lat pulldowns (small v-bar) (use straps) 3x8-10 (keep the same weight each set)
5. Tricep pushdowns (with back against pad) (v-bar) 3x8-10 (keep the same weight each set)
6. a) Seated dumbbell curls 3x8-10 (keep the same weight each set)
b) Seated dumbbell hammer curls 3x8-10 (keep the same weight each set)

*Always do flat dumbbell bench press with seated overhead dumbbell press and incline dumbbell bench press with seated dumbbell lateral raises

Day 2 Thurs.

1. Sled hack squat machine 3x8-10 (keep the same weight each set)
2. Lying leg curls 3x8-10 (keep the same weight each set)
3. Standing calve raises 3x8-10 (keep the same weight each set)
4. Seated crunch machine 3x8-10 (keep the same weight each set)
5. 4 way neck machine (front, left, right, back) 3x8-10 (keep the same weight each set)

[Tommy Gunn]

Anyone?