OLD
SCHOOL
FREAKY FREDDY’S
Bodybuilding historians
often refer to the 1960's and
1970's as bodybuilding's
"Golden Age," an homage to
the popularity of the sport
and the iconic physiques that
represented it back then. While
SERGE NUBRET’S
OLD
SCHOOL
WORKOUT
ROUTINE
the bodybuilders winning contests today are
certainly bigger, leaner, and dryer, few would
argue that they actually "look" better, at least
from a purely aesthetic point of view.
Serge Nubret is one of the all-time greats,
nicknamed both ‘The Black Panther’, and
‘The Nubret Lion’ for the same reason: he was
fearsome. During his peak, no-one wanted to go
toe-to-toe with Nubret, he was the biggest and
most cut bodybuilder of his generation.
As the only bodybuilder to hold 6 world titles
in 4 different federations – Serge Nubret will
always be remembered for having one of the
greatest physiques of all time.
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.
Serge would lift weights 6 days straight a week
and rest on Sunday's hitting each muscle group
twice per week.
MONDAY: QUADRICEPS AND CHEST
EXERCISES
SQUATS
LEG PRESS
LEG EXTENSION
SETS
8
8
6
REPS
12
12
12
Wait at least 15 minutes and move onto chest.
If possible do chest later in the day.
EXERCISE
BARBELL BENCH PRESS
(always performed
extremely wide)
FLAT DUMBBELL FLY
INCLINE BENCH PRESS
INCLINE DUMBBELL FLY
DUMBBELL PULLOVERS
SETS REPS
8
6
8
6
6 12
12
12
12
12
TUESDAY: BACK AND HAMSTRINGS
EXERCISE
SETS
CHIN-UP
6
BEHIND THE NECK
LAT PULLDOWN
8
FRONT LAT PULLDOWN 6
BENT OVER ROW
6
WEDNESDAY: ARMS AND SHOULDERS
REPS
12
12
12
12
Wait at least 15 minutes and move onto hamstrings. If
possible do them later in the day.
EXERCISE
LYING LEG CURL
STANDING LEG CURL
SETS
8
8
REPS
12
12
EXERCISE
SETS
BEHIND THE NECK PRESS 6
ALTERNATE FRONT RAISE 6
UPRIGHT ROW
6
LATERAL RAISE
6
Wait at least 15 minutes and move onto arms.
If possible do them later in the day.
EXERCISE
CABLE BICEPS CURL
TRICEPS PUSHDOWN
BARBELL CURL
TRICEPS DIP
SETS
8
8
8
8
THUR SDAY: QUADRICEPS AND CHEST / SAME AS MONDAY
FRIDAY: BACK AND HAMSTRINGS / SAME ASTUESDAY
SATURDAY: ARMS AND SHOULDERS / SAME AS WEDNESDAY
CALVES
Serge trained his calves 3 times a week using both seated and standing calf raises. One day he'd use light weights, the other day he'd go heavier.
FINAL THOUGHTS
Even if this type of training isn't something that you'd do personally, consider this article a dedication to a true legend of the sport of bodybuilding.
26 MUSCLE MEMORY
| AUGUST/SEPTEMBER 2018
REPS
12
12
12
12
REPS
12
12
12
12