Arms & Back (pull); Abs

A few more changes to this workout. I was informed by my father that for an arms/back workout it is best to do biceps first, otherwise they will overwork themselves helping with the back exercises. So, I am switching all of the items around. Additionally, I tried the seated rowing on the cable machine rather than the regular machine. I liked it significantly more, so I will be permenantly changing that also.

My workout:

Curls using cables
Warmup: 55 lbs
Set 1-4: 110 lbs

Reverse curls using cables
Warmup: 45 lbs
Set 1-2: 90 lbs

Pulldowns using Pulleys
Warmup: 50 lbs
Set 1-3: 110 lbs
Set 4: 100 lbs

Seated rowing (or some such)
Warmup: 50 lbs
Set 1-4: 100 lbs

Pulldown machine (radial)
Warmup: 110 lbs
Set 1-4: 190 lbs

Crunches on bench
Warmup: none
Set 1-3: 30 reps each

Leg raises on the dip machine
Warmup: none
Set 1-3: 15 reps, raised knees to face

Cardio:
2 mile walk in 30 min