Final H1 workout!
NROL Hypertrophy I
Workout B #12 - Wednesday 7/04/07
Barbell Squat
45 x 10
135 x 10
215 x 15 x 3 sets (+10 lbs.)
Pull-Through
200 x 15
220 x 15 x 2 sets
Superset with full rest
Bulgarian split squat
40's x 15 each leg
35's x 15 each leg
Step-up
40's x 15 each leg
35's x 10 each leg
Shrug w/ 5 second hold at top
90 x 15 x 3 sets
Seated Calf Raise
45 x 15
70 x 20
70 x 15
Reverse Crunch
2 sets of 15
Side raise on roman chair
2 sets of 15
My last workout of this program and I didn't quite complete it. I really pushed myself on the squats, which didn't quite leave me enough steam to finish the split squats and step-ups. I did have enough energy to do a bunch of other random exercises before leaving the gym.
Overall it was a really good workout. I'm a little disappointed that I ended on a non-complete workout, but now it's time to move onto something new. I'm going to take at least a week off from any structured routine and work on my cardio.
|