Brisk walking 4 miles

Lat pulldowns to the front
55x10
65x10
75x8
80x6

Reverse lat pulldowns
55x10
65x10
75x8
80x6

One arm dumbbell rows
22x10
26x10
31x8

Spider curls
15x10
18x10
20x8
22x8

Alternate dumbbell curls
15x10
18x10
20x8
22x8

I'm gonna do more cardio from now on, I don't want to put too much strain on my lower back.