Скачать или смотреть Serge Nubret - The Black Panther

Serge Nubret was a famous bodybuilder revered for his motivation, training method, and incredibly aesthetic classic bodybuilding look. Serge had a unique style of bodybuilding philosophy. Serge Nubret will forever be influential in the sport of bodybuilding and no one will question his love of the sport and his contribution to bodybuilding game.

Serge Nubret Pump Training Routine:
This is what his workout (intermediate) routine would look like however his volume would be much higher at times and he would perform exercise with very little rest between sets. For larger muscle groups max 2 mins and smaller as low as 30 seconds rest between sets:

Monday and Thursday – Quadriceps and Chest

Squats – 8 sets of 12 reps
Leg Press – 6 sets of 12 reps
Leg Extension – 6 sets of 12 reps
Barbell Bench Press – 8 sets of 12 reps
Dumbbell Fly – 6 sets of 12 reps
Incline Barbell Bench Press – 6 sets of 12 reps
Incline Dumbbell Fly – 6 sets of 12 reps
Dumbbell Pullover – 6 sets of 12 reps

Tuesday and Friday – Back and Hamstrings

Chin-ups – 6 sets of 12 reps
Rear Cable Pulldowns – 8 sets of 12 reps
Front Cable Pulldowns – 6 sets of 12 reps
Bent-over Barbell Rows – 6 sets of 12 reps
Lying Leg Curls – 8 sets of 15 reps
Standing Leg Curls – 8 sets of 15 reps

Wednesday and Saturday – Shoulders, Arms and Calves

Behind the Neck Barbell Press – 6 sets of 12 reps
Alternating Dumbbell Front Raises – 6 sets of 12 reps
Upright Barbell Rows – 6 sets of 12 reps
Lateral Cable Raises – 6 sets of 12 reps
Superset: Biceps Cable Curls and Triceps Pushdowns – 8 sets of 12 reps (each)
Superset: Barbell Biceps Curls and Triceps Dips – 8 sets of 12 reps (each)
Standing Calf Raises – 8 sets of 12 reps
Seated Calf Raises – 8 sets of 12 reps

Sunday – Rest
Come and watch his artistic posing and listen to Serge Nubret speak about his bodybuilding philosophy and approach. See an example