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If you want to customize this routine for your current fitness level, let me know:
If attempting
Each muscle group is trained twice per week across a 6-day split. Abs Daily:
Copy the tables above into a word processor (Google Docs or Word). Add a cover page with Serge’s photo. Add a log to track sets and reps. Export as PDF. This is often better because you can tailor the rest periods to your current fitness level. serge nubret workout routine pdf
Chin-ups, Lat Pulldowns (Front/Back), Rows, and Leg Curls (Lying/Standing).
| 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 — Serge often trained chest twice weekly | | Sun | Rest | This public link is valid for 7 days
This is the classic high-frequency split Nubret employed during his competitive peak.
I can’t directly post or attach a PDF file here, but I can give you the in full detail so you can copy it into a document or print it as a PDF yourself. Can’t copy the link right now
Nubret was famous for eating massive quantities of horsemeat and clean carbohydrates to fuel his legendary 5-hour gym sessions. Ensure you are in a caloric surplus with high protein intake to recover adequately.