Serge Nubret's Workout Routine

4 Comments

Serge Nubret’s training routine was based on high volume of training. He was known to train for hours and when asked about this he said he loved bodybuilding. The foundation of his training philosophy was to use light to moderate weight for higher reps. Below is the workout routine he used.

For those of you who don't know who Serge Nubret is here is some information from wikipedia: Serge Nubret (October 6, 1938 – April 19, 2011) was a French professional bodybuilder, bodybuilding federation leader, movie actor and author. Serge was awarded many bodybuilding titles, including IFBB Mr. Europe (1970) Tall, NABBA Mr. Universe (1976) and WBBG Pro. Mr. World (1977). Serge Nubret's nickname is "The Black Panther".

Serge Nubret posing

Serge’s Routine (Sets x Reps)

Monday/Thursday: Quads, Chest, Abs

Squat: 8 x 12

Leg Press: 6 x 12

Leg Extension: 6 x 12

Bench Press: 8 x 12

Flat-Bench Dumbbell Flye: 6 x 12

Incline Bench Press: 6 x 12

Incline Dumbbell Flye: 6 x 12

Dumbbell Pullover: 6 x 12

Tuesday/Friday: Back, Hamstrings, Abs

Pull-Up: 6 x 12

Behind-the-Neck Pulldown: 8 x 12

Wide-Grip Front Pulldown: 6 x 12

Bent-Over Barbell Row: 6 x 12

Lying Leg Curl: 8 x 15

Standing Leg Curl: 8 x 15

Wednesday/Saturday: Shoulders, Arms, Calves

Behind-the-Neck Military Press: 6 x 12

Alternating Dumbbell Front Raise: 6 x 12

Barbell Upright Row: 6 x 12

Cable Lateral Raise: 6 x 12

Barbell Curl Superset with Triceps Pressdown: 16 x 12

Dumbbell Curl Superset with Triceps Dip: 16 x 12

Standing Calf Raise: 8 x 12

Seated Calf Raise: 8 x 12

Ab Training

Serge trained his abs at the end of every workout and on Sundays for an hour straight. His favorite ab exercises were the hanging knee raise and seated knee-ups performed on a flat bench.

Serge Franco and Arnold posing

List of bodybuilding awards:

1958: Mr. Guadeloupe

1960: IFBB World Most Muscular Man

1963: NABBA Pro Mr. Universe (2nd)

1964: NABBA Pro Mr. Universe (2nd)

1969: NABBA Pro Mr. Universe (3rd)

1969: IFBB Mr. World (Tall) (2nd)

1970: IFBB Mr. Europe (Tall)

1972: IFBB Mr. Olympia (3rd)

1973: IFBB Mr. Olympia (3rd)

1975: IFBB Mr. Olympia (Heavy Weight, 2nd)

1976: NABBA Pro Mr. Universe

1976: WBBG Mr. Olympus (2nd)

1977: NABBA Pro Mr. Universe (2nd)

1977: WBBG Mr. Olympus

1977: WBBG Pro Mr. World

1978: NABBA Pro. Mr. Universe (2nd)

1981: Pro WABBA World Championships

1983: Pro WABBA World Championships

Sources:

http://en.wikipedia.org/wiki/Serge_Nubret

http://www.musclemag.com/culture/the-late-serge-nubret/#.UXXNprVwrng

4 Comments

I think serge had the best

Tue, 05/27/2014 - 4:52am — Anonymous

I think serge had the best looking body for his time and for the present aswell,The training style is second to none the diet is now known as the keto diet worked then and works now.I've been training this way for a year and the gains keep coming i suggest this method to any newbie or advanced trainer but experiment with sets and rep ranges between 12@25 for best results RIP BLACK PANTHER YOUR LEGACY LIVES ON

One of the greatest physiques

Fri, 04/18/2014 - 6:56am — Anonymous

One of the greatest physiques of all time. After reading about his one meal a day diet, I've followed this advice with amazing results and don't see myself following another eating strategy. The goal of his workouts is to keep the rest periods very short, 15-30 seconds MAX, just like Vince Gironda. This is why you don't have to perform cardio, make your workouts cardio based and you never have to go jogging on a treadmill ever again.