Warm Up Military Press Machine 20 @ 20lbs, changing grip at 10. Leg Press 20 @50-60lbs Hanging Knee Raise 20 Bench Press 20 @ 20lbs+ Body Weight (Kind of a strange machine but I like it) Standing or Lying Leg Abduction 30 X Each Side Hamstring Curls 20 @ 25lbs Leg Extension 20 @ 20lbs Lat Pull Downs 20 @ 50lbs Plank - 40Secs Moving Side Planks- 12 X Each Side Moving 6-inch Leg Raise 60 Incline Back Extension 8-10 Shoulders Lateral Dumbell Raise 20 @ 8lbs Forward Dumbell Raise 20 @ 8lbs Bent Over Dumbell Posterior Flys 20 @ 5lbs Dumbell Military Press 20 @ 8lbs Military Press Machine 20 @ 40lbs, changing grip at 10. (Sometimes my right shoulder- Fractures of Collar Bone and Scapula- fails before I get to 20 Reps, at which point I drop the Weight to 30 or 20lbs and finish out) (I've occasionally put the External Shoulder Rotation here, but it's a recent addition, and I've rarely remembered to do so. It's fine after the Chest work too.) Upright Rows 20 @ 8lbs External Shoulder Rotation 20 Each Side @ 20lbs Legs Hamstring Curls 20 @ 35lbs Leg Extension 20 @ 30lbs Leg Press 20 @ 110-120lbs Crunch Machine-Hip Flexors 20-30 Sitting Adduction 20 @ 55lbs +Squeeze Chest FreeMotion Cable Chest Machine 25 @ 50lbs Flys 20 @ 60lbs Machine Assisted Dips 10 Chest Machine 20 @ 40 (plus body weight) Incline Bench with Leg Raise 20 @ 40lbs Lying Leg Abduction 30 X Each Side Hip Extensions/Gluteal Kickbacks 30 Each Side Lats/Rows Freemotion Lat Machine (more of a side pull down) 20 @ 40-50lbs Lat Pull Down 20 @75lbs (Sometimes Freemotion Row 20 @ 40-50lbs) Incline Back Extensions 20 Dumbell Reverse Curls 25 @ 8lbs Shrugs/Reverse Shrugs 15 Each Way @ 8lbs Anterior Tibialis (Shin) Lifts 60 @ 8lbs Side Bends 40 w/2 8lbs Dumbells Dumbell Reverse Curls 25 @ 8lbs Shrugs/Reverse Shrugs 15 Each Way @ 8lbs Upright Rows 20 @ 8lbs Anterior Tibialis (Shin) Lifts 60 @ 8lbs Wrist Lifts 25 Each Way @ 5-8lbs Crunch Machine 20 Hanging Knee Raise 20 Wall Jumps X 20

For context, I'm over 50, with fairly diffuse goals, having excelled at Sprint Tris in my 30s, taken about a decade off, then more recently done distance Biking, Ironman, and in 2011 PR'd at several long run distances, including the Pikes Peak Ascent. I harbor the idea of a 50miler, but have so many bio-mechanical issues the fact is, I can barely run at all. This routine, and the planned progression into more Core-Specific Lifting next month, are my hope of continuing a Multi-Sport Lifestyle. In 2012 I hope to do more Distance Biking, Swim More, and if possible again PR in the Pikes Peak Ascent... but I'll scrap the running if my legs/lower body give me any trouble and just work on things this year and Swim and Bike or maybe go Short Course Tri again to "Spread the Stress". I maintenance lift during the season, but am trying to 'get strong' overall right now. I find the key is to have high-enough intensity to bring on the Human Growth Hormone (as opposed to people I see who oughta go home and take a nap). So during the Fall I was just 'Practicing for Lifting' or 'Pretending to Lift', but in Jan it's been "On", and it's been very effective. It's still full-body single sets (no Split Routine or Breakdowns), less weight, higher reps- 20-30 a set. Maybe if I ever truly can't run at all, I'll drop down to heavier, lower-rep sets and see about 'Getting Big', but for now it's about just not losing Muscle Mass, which most people who move to Altitude do. I do a once around warm-up set of several exercises, and it all goes something like this: Warm Up Military Press Machine 20 @ 20lbs, changing grip at 10. Leg Press 20 @50-60lbs Hanging Knee Raise 20 Bench Press 20 @ 20lbs+ Body Weight (Kind of a strange machine but I like it) Standing or Lying Leg Abduction 30 X Each Side Hamstring Curls 20 @ 25lbs Leg Extension 20 @ 20lbs Lat Pull Downs 20 @ 50lbs Plank - 40Secs Moving Side Planks- 10-12 X Each Side Moving 6-inch Leg Raise 50 Incline Back Extension 8-10 Shoulders Lateral Dumbell Raise 20 @ 8lbs Forward Dumbell Raise 20 @ 8lbs Bent Over Dumbell Posterior Flys 20 @ 5lbs Dumbell Military Press 20 @ 8lbs Military Press Machine 20 @ 40lbs, changing grip at 10. (Sometimes my right shoulder- Fractures of Collar Bone and Scapula- fails before I get to 20 Reps, at which point I drop the Weight to 30 or 20lbs and finish out) (I've occasionally put the External Shoulder Rotation here, but it's a recent addition, and I've rarely remembered to do so. It's fine after the Chest work too.) Upright Rows 20 @ 8lbs External Shoulder Rotation 20 Each Side @ 20lbs Legs Hamstring Curls 20 @ 35lbs Leg Extension 20 @ 30lbs Leg Press 20 @ 110-120lbs Crunch Machine-Hip Flexors 20-30 Sitting Adduction 20 @ 55lbs +Squeeze Chest Flys 20 @ 60lbs FreeMotion Cable Chest Machine 20 @ 50lbs (need to check weight, it may just be "5 Plates" or something) Machine Assisted Dips 8-10 Incline Bench with Leg Raise 20 @ 30-40lbs Lying Leg Abduction 30 X Each Side Hip Extensions/Gluteal Kickbacks 30 Lats/Rows Freemotion Lat Machine (more of a side pull down) 20 @ 40-50lbs Lat Pull Down 20 @75lbs (Sometimes Freemotion Row 20 @ 40-50lbs) Incline Back Extensions 16-20 Dumbell Reverse Curls 25 @ 8lbs Shrugs/Reverse Shrugs 15 Each Way @ 8lbs Anterior Tibialis (Shin) Lifts 60 @ 8lbs Side Bends 30-50 w/2 5-8lbs Dumbells Dumbell Reverse Curls 25-30 @ 8lbs Shrugs/Reverse Shrugs 15 Each Way @ 8lbs Upright Rows 20 @ 8lbs Anterior Tibialis (Shin) Lifts 60 @ 8lbs Wrist Lifts 20-30 Each Way @ 5-8lbs Crunch Machine 20-30 Hanging Knee Raise 20 Wall Jumps X 20