Nubret had delts that were wider than his waist, achieved through high-volume pressing.
Shoulders:
Arms (Biceps/Triceps supersetted):
A simple Google search for "Serge Nubret Workout Routine PDF" returns several fan-made PDFs. Most are accurate, but watch for errors (e.g., people adding machine presses, which Serge avoided). Stick to the exercise list above to verify. serge nubret workout routine pdf
Most PDFs circulating online condense his routine into this 6-day structure. Serge trained 6 days a week, often twice a day (though the popular PDF focuses on the single daily session).
The Weekly Schedule:
The Workout Volume (A Sample Chest Day): This is where most new lifters fail. Serge performed 16 sets for chest, not including warm-ups. Nubret had delts that were wider than his
Example Chest Workout (From the PDF):
Rest between sets: Exactly 45 seconds.
The Abs Obsession: Serge famously did 2,000 sit-ups every single day. In the PDF, he explains his ab circuit: Arms (Biceps/Triceps supersetted):
He did these every night before bed. His logic: The abs are postural muscles; they recover in hours, not days.
Letโs go muscle by muscle. If you are building your own Serge Nubret workout routine PDF, copy this verbatim.
Be careful when searching "Serge Nubret workout routine PDF." Many fan-made versions are inaccurate. The authentic routine comes from his book Serge Nubret: The Method... Through My Journey (now out of print).
You can find scanned copies on Bodybuilding forums (like T-Nation or Reddit's r/bodybuilding) or via vintage fitness document archives. Look for the PDF that includes his hand-drawn illustrations and diet notesโthat's the real one.
| Day | Bodyparts | |-----|-----------| | Mon | Chest, Abs | | Tue | Back, Abs | | Wed | Legs, Abs | | Thu | Shoulders, Abs | | Fri | Arms (biceps + triceps), Abs | | Sat | Repeat Monday (Chest, Abs) or rest โ Serge often trained chest twice weekly | | Sun | Rest |