Labor Day Back Workout

Here is my Labor Day Back workout :)

1 arm rows:
1x12 w/ 15 pounds
1x10 w/ 20 pounds
1x15 w/ 15 pounds

T-Bar Rows:
1x12 w/ 20 pounds
1x10 w/ 20 pounds
1x15 w/ 15 pounds

Seated Cable Rows:
1x10 w/ 45 pounds
1x8 w/ 60 pounds
1x15 w/ 45 pounds

Reverse Flyes:
1x12 w/ 20 pounds
1x15 w/ 20 pounds
1x20 w/ 20 pounds

Lap Pull Downs:
2x25 w/ 40 pounds

Lap Pull Downs to Rear:
2x25 w/ 30 pounds

1 mile run on treadmill in 10 mins 30 seconds

Ab Work:
30 crunches to the front
2x20 crunches to the side
2x30 medicine ball work
2x10 crunches

This workout gets your blood pumping and your back burning that will have you sweating through the entire workout. Let me know if you have any questions :)