Serge Nubrets Old School Workout Routine
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 Nubrets 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 Flyes 6 sets of 12 reps
Incline Bench Press 6 sets of 12 reps
Incline Flyes 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 Flyes 6 sets of 12 reps
Incline Bench Press 6 sets of 12 reps
Incline Flyes 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:
Recovery Day
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