Medium Carb Day
Back Day

Seated row: 40 lbs x 10
50 lbs x 10
50 lbs x 10

Lat pull down: 70 lbs x 10
70 lbs x 10
70 lbs x 10
70 lbs x 10

Dbell rows: 20 lbs x 10
20 lbs x 10
20 lbs x 10

Straight arm pull back: 8 lbs x 10
8 lbs x 10
8 lbs x 10

Low back extensions: 10 lbs x 15
12 lbs x 15
12 lbs x 15

Ab machine: 60 lbs x 12
55 lbs x 12
50 lbs x 12

Laying down overhead thing: 15 lbs x 12
15 lbs x 12
15 lbs x 12

Cardio: 40 minutes steady treadmill- 3.3 speed- 3.0 incline (mainly- varied slightly)