Back
Seated low rows (cable): 3 x 10/10/8 @ 50/60/70 lbs
Seated high rows (cable): 3 x 10 @ 60 lbs
Lat pull downs: 3 x 10 @ 60/60/70 lbs

Abs
Hanging knee raises: 3 x 20
Leg lifts off decline: 3 x 12
Leg lifts w/ stability ball: 3 x 10
Crunches on stability ball: 3 x 15
Circles off decline: 1 x 10/side
Medecine ball twists: 2 x 50

Cardio = 30 mins cross trainer.. maybe not the best idea for me knee. Oops.