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Serge Nubret's Workout
Bulking
Advanced
Machine strength
Plan Details
The Serge Nubret's Workout routine by haitian_papi is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Quads and Chest
Est. 99 min
8 exercises
Barbell Bench Press
8 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Dumbbell Incline Fly
6 Sets x 12 Reps
Barbell Deep Squat
8 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Machine Leg Extension
6 Sets x 12 Reps
Barbell Incline Bench Press
6 Sets x 12 Reps
Dumbbell Pullover
6 Sets x 12 Reps
Tue
Back and Hamstrings
Est. 78 min
6 exercises
Chin-Up with Knee Raise
6 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
8 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Machine Leg Curl (Prone)
8 Sets x 15 Reps
Machine Seated Leg Curl
8 Sets x 15 Reps
Wed
Shoulders, Arms and Calves
Est. 127 min
10 exercises
Dumbbell Seated Alternating Shoulder Press
6 Sets x 12 Reps
Cable Lateral Raise
6 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
8 Sets x 12 Reps
Dip
8 Sets x 12 Reps
Machine Calf Raise
8 Sets x 12 Reps
Machine Seated Calf Raise
8 Sets x 12 Reps
Barbell Military Press (Seated)
6 Sets x 12 Reps
Barbell Upright Row
6 Sets x 12 Reps
Barbell Curl
8 Sets x 12 Reps
Cable Shoulder Extension
8 Sets x 12 Reps
Thu
Quads and Chest
Est. 100 min
8 exercises
Machine Leg Extension
6 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Dumbbell Pullover
6 Sets x 12 Reps
Barbell Squat
8 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Barbell Bench Press
8 Sets x 12 Reps
Barbell Incline Bench Press
6 Sets x 12 Reps
Dumbbell Incline Fly
6 Sets x 12 Reps
Fri
Back and Hamstrings
Est. 75 min
6 exercises
Cable Rear Pulldown (Wide Grip)
6 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 12 Reps
Chin-Up with Knee Raise
6 Sets x 12 Reps
Machine Leg Curl (Prone)
8 Sets x 15 Reps
Machine Seated Leg Curl
8 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Sat
Shoulders, Arms and Calves
Est. 195 min
10 exercises
Dumbbell Seated Alternating Shoulder Press
6 Sets x 12 Reps
Cable Lateral Raise
6 Sets x 12 Reps
Machine Seated Calf Raise
8 Sets x 12 Reps
Barbell Military Press (Seated)
6 Sets x 12 Reps
Barbell Upright Row
6 Sets x 12 Reps
Barbell Curl
16 Sets x 12 Reps
Cable Shoulder Extension
16 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
16 Sets x 12 Reps
Dip
16 Sets x 12 Reps
Barbell Standing Calf Raise
8 Sets x 12 Reps
