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Between 1970 and 1975 Serge Nubret was without a doubt one of the top bodybuilders in the competitive world. Standing over 6 feet tall with a waistline of men half his size he blew his competition away, showing 200lbs of shredded muscle with a 27" waist was a difficult man to beat.
Serge was not an educated man but he was a quick learner with a ruthlessly tough attitude to his training, saying that our bodies are designed to adapt and there's no such thing as over-training if you build up correctly. His training was ahead of his time training well over 2 hours a day for 6 days a week.
Serge would stress to anyone who interviewed him about his training method that it's got nothing to do with how much weight he lifts but the way he uses that weight, how much focus is placed on contracting the targeted muscle. His training was intense doing 45-75 sets in a workout while resting less than a minute between each set.
Below is a typical 6 day workout routine for Serge that would always start with his hour of "cardio" where he would do well over 2000 sit-ups or crunches, depending how he felt. Serge was known to spend an hour doing cardio on a stationary bike, his training was intense.
Monday + Thursday: Quads and Chest:
Squats – 8 X12 reps
Leg Press – 6 X 12 reps
Leg Extensions – 6 X 12 reps
Bench Press – 8 X 12 reps
Flat Bench D/B Flyes – 6 X 12 reps
Incline Bench Press – 6 X 12 reps
Incline D/B Flyes – 6 X 12 reps
Incline D/B Pull-overs – 6 X 12 reps
Tuesday + Friday: Back and Hamstrings:
Chin Ups – 6 X 12 reps
Lat Pull-downs (behind neck) – 8 X 12 reps
Lat Pull-downs (front) – 6 X 12 reps
Bent-Over Rows (barbell) – 6 X 12 reps
Lying Leg Curls – 8 X 15 reps
Standing Leg Curls – 8 X 15 reps
Wednesday + Saturday: Shoulders and Arms (2 x 8 supersets), and Calves:
Behind the Neck Barbell Press – 6 X 12 reps
Alternate D/B Front Raises – 6 X 12 reps
Barbell Upright Rows – 6 X 12 reps
Cable Lateral Raises – 6 X 12 reps
Barbell Curls super-setting with Triceps Pushdowns – 8 X 12 reps
D/B Curls super-setting with Triceps Dips – 8 X 12 reps
Standing Calf Raises – 8 X 12 reps
Seated Calf Raises – 8 X 12 reps
Sunday: Rest or some abs training.
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