CDOT Fitness Center
1200
Treadmill Run (1% incline)
3 min walk
6 min 5 mph
1 min walk
6 min 5 mph
1 min walk
6 min 5 mph
1 min walk
--
1.5 miles total
Shoulder Prep
3x12 internal and external rotation on cable machine
Dips - Epic Fail
Triceps Extensions
3x12x30# cable stack
Weighted Sit-ups
3x15x15# med ball
USAWA - Press, Dumbbell, One Arm
35, 40, 45, 50
50 year old male 90 kg record is 68 pounds right arm, left arm is open, 95 kg right and left are both open.
Calf Extension
1x20x85
40 minutes total workout
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