Serge Nubret's Workout

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5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Quads and Chest 8 exercises, 1 hr 39 mins

Back and Hamstrings 6 exercises, 1 hr 18 mins

Chin-Up	6x12 reps	rest: 35s
Cable Rear Pulldown (Wide Grip)	8x12 reps	rest: 35s
Cable Lat Pulldown (Wide Grip)	6x12 reps	rest: 35s
Barbell Bent-Over Row	6x12 reps	rest: 35s
Machine Leg Curl (Prone)	8x15 reps	rest: 35s
Machine Seated Leg Curl	8x15 reps	rest: 35s

Shoulders, Arms and Calves 10 exercises, 2 hrs 6 mins

Barbell Military Press (Seated)	6x12 reps	rest: 35s
Dumbbell Seated Alternating Shoulder Press	6x12 reps	rest: 35s
Barbell Upright Row	6x12 reps	rest: 35s
Cable Lateral Raise	6x12 reps	rest: 35s
Barbell Curl	8x12 reps	rest: 35s
Cable Shoulder Extension	8x12 reps	rest: 35s
Dumbbell Alternating Bicep Curl	8x12 reps	rest: 35s
Dip	8x12 reps	rest: 35s
Machine Calf Raise	8x12 reps	rest: 35s
Machine Seated Calf Raise	8x12 reps	rest: 35s

Quads and Chest 8 exercises, 1 hr 40 mins

Back and Hamstrings 6 exercises, 1 hr 15 mins

Chin-Up	6x12 reps	rest: 35s
Cable Rear Pulldown (Wide Grip)	6x12 reps	rest: 35s
Cable Lat Pulldown (Wide Grip)	6x12 reps	rest: 35s
Barbell Bent-Over Row	6x12 reps	rest: 35s
Machine Leg Curl (Prone)	8x15 reps	rest: 35s
Machine Seated Leg Curl	8x15 reps	rest: 35s

Shoulders, Arms and Calves 10 exercises, 3 hrs 14 mins

Barbell Military Press (Seated)	6x12 reps	rest: 35s
Dumbbell Seated Alternating Shoulder Press	6x12 reps	rest: 35s
Barbell Upright Row	6x12 reps	rest: 35s
Cable Lateral Raise	6x12 reps	rest: 35s
Barbell Curl	16x12 reps	rest: 35s
Cable Shoulder Extension	16x12 reps	rest: 35s
Dumbbell Alternating Bicep Curl	16x12 reps	rest: 60s
Dip	16x12 reps	rest: 60s
Barbell Standing Calf Raise	8x12 reps	rest: 60s
Machine Seated Calf Raise	8x12 reps	rest: 35s