Serge Nubret Workout Routine Pdf 🔖

He rarely lifted at his maximum capacity. Instead, he used a moderate weight for 12-20 reps per set.

Serge Nubret's classic high-volume, high-frequency bodybuilding routine (compact single-page format you can save as a PDF) serge nubret workout routine pdf

Wednesday — Legs

According to Scribd's training guides and The Barbell , a standard session for a specific group would look like this: : Bench Press: 8 sets x 12 reps Flat Bench Flyes: 6 sets x 12 reps Incline Bench Press: 6 sets x 12 reps Incline Flyes: 6 sets x 12 reps Dumbbell Pullovers: 6 sets x 12 reps Shoulders & Arms : Behind the Neck Press: 6 sets x 12 reps Alternate Front Raises: 6 sets x 12 reps He rarely lifted at his maximum capacity