Serge Nubrets 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.