Lat pulldown

5 sets of 10-10-9-8-7

Vertical row

5 sets of 10 reps

Seated rowing

4 sets of 8 reps

Bicep alternate dumbell curl

3 sets of 12 reps

Leg extention

4 sets of 12-15 reps

Tried to do some light box squat but hernia was hurting.