Brisk walking 4 miles

Lat pulldowns to the front
55x10
65x10
75x8
80x6

Reverse lat pulldowns
55x10
65x10
75x8
80x6

One arm dumbbell rows
22x10
26x10
31x8

Spider curls
15x10
18x10
20x8
22x8

Alternate dumbbell curls
15x10
18x10
20x8
22x8

I'm gonna do more cardio from now on, I don't want to put too much strain on my lower back.

25 min treadmill

Lateral raises
22x10
27x10
33x10
38x8

Triceps pressdowns
40x10
50x10
60x10
70x10

Upright rows
40x10
45x10
50x10
55x8

Triceps extensions
40x10
50x10
55x10
60x10

Shoulder Press
22x10
33x10
44x10
55x10

Dips (between benches)
15, 15, 12, 12

Treadmill 15 min

10 min treadmill
10 min arm bicycle
10 min sit bike

Smith Machine Flat
50x10
65x10
70x10
75x10

Vertical Press
77x10
88x10
99x10
110x10

Pull overs
26x10
31x10
35x10
40x8

250 abs

I'm taking a day off tomorrow!

Well your abs will thank you HAHAHA. I would need someone to count or 25 somones (i only have ten fingers)