Worked back, arms and abs yesterday. Keep it to 3 or mostly 4 sets each exercise. Didn't do cardio because I got to the gym rather late in the day. 3:30 is not the best time to do a workout. The gym was crowded meaning I had to wait to use equipment or change my planned exercise which I did mainly because I have no patience.
Nautilus weight assisted wide grip pull-ups, 4X12-8
Seated Hammer full-back rows, 4X12-8
Seated cable low back rows, 4X12-8
Cable triceps pushdown, 4X15-8
Seated Nautilus curls, 3X12-8
Seated Nautilus dips, 4X12-8
Standing dumbbell curls, 4X12-8
Nautilus forearm, 4X12
Nautilus crunches, 3X20
Used light weights on all exercises, concentrating on going slow and strict. My rear delts are pretty sore today, so I must have done something right.