Back and legs

warmup 1: 5min cardio
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warmup 2: 200 airsquats / 200 shrugs
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bent over rows / cable side crunch / single leg leg extensions / lying bar pullups
1. 10 each / 15 each / 20 each / 20
2. 8 each / 12 each / 15 each / 18
3. 6 each / 10 each / 12 each / 15
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lat pulldown / double crunch / seated leg curls
1. 10 / 35 / 12
2. 8 / 30 / 10
3. 6 / 25 / 8
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machine row / oblique machine / leg extensions
1. 20 / 15 each / 10
2. 18 / 12 each / 10
3. 15 / 10 each / 10