Serge Nubret’s 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. Flat Bench DB Flyes – 6 sets of 12 reps
6. Incline Bench Press – 6 sets of 12 reps
7. Incline DB Flyes – 6 sets of 12 reps
8. 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), Arms (2 x 8 supersets), Calves (16 sets)
1. Behind the Neck Barbell Press – 6 sets of 12 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.