Routine Pdf - Serge Nubret Workout

The Serge Nubret workout, famously known as the "Pump" method

• Deadlifts: 4 sets of 8-12 reps
• Bent-over barbell rows: 3 sets of 8-12 reps
• Pull-ups: 3 sets of 8-12 reps
• Dumbbell curls: 3 sets of 10-12 reps
• Hammer curls: 3 sets of 10-12 reps

Who should avoid it:

• If you want a downloadable PDF, convert this write-up using any document-to-PDF tool or export feature in your editor.
• Customize exercise selection to equipment available and past injuries.
• Consistency over months matters more than short-term intensity spikes.