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Posted 08 December 2014 by Serge Nubret

Workout Routine:


Serge Nubret

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Serge Nubret was an old school bodybuilder who concentrated on having an aesthetically pleasing physique rather than being a mass monster.

To accomplish his physique Serge Nubret actually didn’t lift heavy weights. He lifted moderate weights for higher reps and very high volume. The goal of Serge’s routine is to force as much blood into the muscle as possible for as long as possible, bringing vital nutrients into the muscle to aid growth.

Because it is a low weight routine, low rest periods are vital for success. One minute rest periods MAX – aiming for rest periods of 30 seconds.

Serge Nubret would do situps every single morning, seven days a week for one hour straight – working up to 2,000 sit-ups per day.

Serge would lift weights 6 days a week and he would hit each muscle group twice per week.

  • Monday: Chest, Quads and Abs
  • Tuesday: Back, Hamstrings and Abs
  • Wednesday: Shoulders, Arms, Calves and Abs
  • Thursday: Chest, Quads and Abs
  • Friday: Back, Hamstrings and Abs
  • Saturday: Shoulders, Arms, Calves and Abs
  • Sunday: Rest (abs only)

Serge Nubret’s Routine:

 

Monday:

Quads

  • Squats – 8 sets of 12 reps
  • Leg Press – 6 sets of 12 reps
  • Leg Extension – 6 sets of 12 reps

Chest

  • Bench Press – 8 sets of 12 reps
  • Flat Bench Fly’s – 6 sets of 12 reps
  • Incline Bench Press – 6 sets of 12 reps
  • Incline Fly’s – 6 sets of 12 reps
  • Dumbbell Pullovers – 6 sets of 12 reps

Tuesday:

Back

  • Chin-ups – 6 sets of 12 reps
  • Behind the Neck Lat Pulldowns – 8 sets of 12 reps
  • Lat Pulldowns to the Front – 6 sets of 12 reps
  • Barbell Bent-over Rows – 6 sets of 12 reps

Hamstrings

  • Lying Leg Curl – 8 sets of 15 reps
  • Standing Leg Curl – 8 sets of 15 reps

Wednesday:

Shoulders

  • Behind the Neck Barbell Press – 6 sets of 12 reps
  • Alternate Dumbbell Front Raise – 6 sets of 12 reps
  • Barbell Upright Row – 6 sets of 12 reps
  • Cable Lateral Raise – 6 sets of 12 reps

Arms

  • Barbell Curl superset with Triceps Pushdowns – 8 sets of 12 reps
  • Dumbbell Curl superset with Triceps Dips – 8 sets of 12 reps

Calves

  • Standing Calf Raises – 8 sets of 12 reps
  • Seated Calf Raises – 8 sets of 12 reps

 

Thursday:

(Same as Monday)

Quads

  • Squats – 8 sets of 12 reps
  • Leg Press – 6 sets of 12 reps
  • Leg Extension – 6 sets of 12 reps

Chest

  • Bench Press – 8 sets of 12 reps
  • Flat Bench Flye’s – 6 sets of 12 reps
  • Incline Bench Press – 6 sets of 12 reps
  • Incline Flye’s – 6 sets of 12 reps
  • Dumbbell Pullovers – 6 sets of 12 reps

Friday:

(Same as Tuesday)

Back

  • Chin-ups – 6 sets of 12 reps
  • Behind the Neck Lat Pulldowns – 8 sets of 12 reps
  • Lat Pulldowns to the Front – 6 sets of 12 reps
  • Barbell Bent-over Rows – 6 sets of 12 reps

Hamstrings

  • Lying Leg Curl – 8 sets of 15 reps
  • Standing Leg Curl – 8 sets of 15 reps

Saturday:

(Same as Wednesday)

Shoulders

  • Behind the Neck Barbell Press – 6 sets of 12 reps
  • Alternate Dumbbell Front Raise – 6 sets of 12 reps
  • Barbell Upright Row – 6 sets of 12 reps
  • Cable Lateral Raise – 6 sets of 12 reps

Arms

  • Barbell Curl superset with Triceps Pushdowns – 16 sets of 12 reps
  • Dumbbell Curl superset with Triceps Dips – 16 sets of 12 reps

Calves

  • Standing Calf Raises – 8 sets of 12 reps
  • Seated Calf Raises – 8 sets of 12 reps

Sunday:

Rest Day

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