Serge Nubert's Old School Routine
Bulking
Advanced
Machine strength
Plan Details
The Serge Nubert's Old School Routine routine by EN0KH is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Serge Nubret was an old school bodybuilder who concentrated on having an aesthetically pleasing physique rather than being a mass monster. To accomplish his physique Serge Nubret actually didn’t lift heavy weights. He lifted moderate weights for higher reps and very high volume. The goal of Serge’s routine is to force as much blood into the muscle as possible for as long as possible, bringing vital nutrients into the muscle to aid growth. Because it is a low weight routine, low rest periods are vital for success. One minute rest periods MAX – aiming for rest periods of 30 seconds. Serge Nubret would do situps every single morning, seven days a week for one hour straight – working up to 2,000 sit-ups per day. To pick the weight for your 12 rep sets, use your 20 rep max. The goal is to use the same weight for each set of the exercise. When you can complete each set of 12 reps go up 5 lbs and start over. The pump you will get from this routine will be unreal. It will feel like your muscles are bulging through your skin trying to get out! You might feel silly using somewhat light weight and gasping for breath but the results will be worth it!
Routine detail
Mon
Quads, Chest & Abs
Est. 104 min
9 exercises
Crunch
4 Sets x 25 Reps
Barbell Squat
8 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Machine Leg Extension
6 Sets x 12 Reps
Barbell Bench Press
8 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Barbell Incline Bench Press
6 Sets x 12 Reps
Dumbbell Incline Fly
6 Sets x 12 Reps
Dumbbell Pullover
6 Sets x 12 Reps
Tue
Back, Hamstrings & Abs
Est. 89 min
7 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Chin-Up with Knee Raise
6 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
8 Sets x 12 Reps
Machine Lat Pulldown
8 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 12 Reps
Machine Leg Curl (Prone)
8 Sets x 15 Reps
Cable Standing Leg Curl
8 Sets x 15 Reps
Wed
Shoulders, Arms, Calves & Abs
Est. 142 min
12 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Barbell Shoulder Press
6 Sets x 12 Reps
Barbell Military Press (Seated)
6 Sets x 12 Reps
Dumbbell One-Arm Front Raise
6 Sets x 12 Reps
Barbell Upright Row
6 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Barbell Curl
8 Sets x 12 Reps
Barbell Overhead Tricep Extension
8 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
8 Sets x 12 Reps
Weighted Tricep Dip
8 Sets x 12 Reps
Calf Press On Leg Press
8 Sets x 12 Reps
Dumbbell Seated Calf Raise
8 Sets x 12 Reps
Thu
Quads, Chest & Abs
Est. 104 min
9 exercises
Crunch
4 Sets x 25 Reps
Barbell Squat
8 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Machine Leg Extension
6 Sets x 12 Reps
Barbell Bench Press
8 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Barbell Incline Bench Press
6 Sets x 12 Reps
Dumbbell Incline Fly
6 Sets x 12 Reps
Dumbbell Pullover
6 Sets x 12 Reps
Fri
Back, Hamstrings & Abs
Est. 89 min
7 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Chin-Up with Knee Raise
6 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
8 Sets x 12 Reps
Machine Lat Pulldown
8 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 12 Reps
Machine Leg Curl (Prone)
8 Sets x 15 Reps
Cable Standing Leg Curl
8 Sets x 15 Reps
Sat
Shoulders, Arms, Calves & Abs
Est. 142 min
12 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Barbell Shoulder Press
6 Sets x 12 Reps
Barbell Military Press (Seated)
6 Sets x 12 Reps
Dumbbell One-Arm Front Raise
6 Sets x 12 Reps
Barbell Upright Row
6 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Barbell Curl
8 Sets x 12 Reps
Barbell Overhead Tricep Extension
8 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
8 Sets x 12 Reps
Weighted Tricep Dip
8 Sets x 12 Reps
Calf Press On Leg Press
8 Sets x 12 Reps
Dumbbell Seated Calf Raise
8 Sets x 12 Reps
Sun
Abs
Est. 38 min
4 exercises
Air Bike
4 Sets x 25 Reps
Crunch
4 Sets x 25 Reps
Jackknife Sit-Up
4 Sets x 25 Reps
Plank
4 Sets
