Back
Seated rows (cable): 3 x 10/10/6 @ 60/70/80 lbs
Lat Pull downs: 3 x 10 @ 60 lbs
Hyperextensions (lever): 3 x 10 @ 110/120/120 lbs

Abs
3 x 20 bicycles
3 x 20 hanging knee raises
3 x 10 @ 50 lbs roman chair crunches

20 mins bike
20 mins cross trainer
20 mins walking @ 4.0mph on the treadmill