Serge Nubret Old School Workout Routine

 

Serge Nubret  Old School Workout Routine Monday + Thursday: Quads 20 sets), Chest 32 sets) 1.  Squats – 8 sets of 12 reps 2.  Leg Press – 6 sets of 12 reps 3.  Leg Extension – 6 sets of 12 reps 4.  Bench Press – 8 sets of 12 reps 5.  6.  7.  8. 

Flat Bench DB Flyes – 6 sets of 12 reps Incline Bench Press – 6 sets of 12 reps Incline DB Flyes – 6 sets of 12 reps Incline DB Pullovers – 6 sets of 12 reps

Tuesday + Friday: Back 26 sets), Hamstrings 16 sets) 1.  Chin Ups – 6 sets of 12 reps 2.  Behind the Neck Lat Pull Downs – 8 sets of 12 reps 3.  Lat Pulldowns to the Front – 6 sets of 12 reps 4.  Barbell Bent-Over Rows – 6 sets of 12 reps 5.  Lying Leg Curls – 8 sets of 15 reps 6.  Standing Leg Curls – 8 sets of 15 reps Wednesday + Saturday: Shoulders 24–sets), x 8 supersets), Calves 16 sets) 1.  Behind the Neck Barbell Press  6 setsArms of 12 2 reps 2.  Alternate DB Front Raise – 6 sets of 12 reps 3.  Barbell Upright Row – 6 sets of 12 reps 4.  Cable Lateral Raise – 6 sets of 12 reps 5.  Barbell Curls superset with Triceps Pushdowns – 8 sets of 12 reps 6.  DB Curls superset with Triceps Dips – 8 sets of 12 reps 7.  Standing Calf Raises – 8 sets of 12 reps 8.  Seated Calf Raises – 8 sets of 12 reps 9.  Sunday: Rest or abs training In addition to his routine, he would do 1 hour of sit-ups every morning for cardio, working his way up to +2000 sit ups a day.