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Nubret Modified

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Arms & Shoulders

Behind the Neck Barbell Press 6 sets of 12 reps

Barbell Upright Row 6 sets of 12 reps

Cable Lateral Raise 6 sets of 12 reps

Alternate DB Front Raise 6 sets of 12 reps

Barbell Curls superset with Triceps Pushdowns 8 sets of 12 reps

DB Curls superset with Triceps Dips 8 sets of 12 reps

Chest & Legs

Squats 8 sets of 12 reps

Bench Press 8 sets of 12 reps

Flat Bench DB Flyes 6 sets of 12 reps

Incline Bench Press 6 sets of 12 reps

Incline DB Flyes 6 sets of 12 reps

Incline DB Pullovers 6 sets of 12 reps

Back

Chin Ups 6 sets of 12 reps

Behind the Neck Lat Pull Downs 8 sets of 12 reps

Lat Pulldowns to the Front 6 sets of 12 reps

Barbell Bent-Over Rows 6 sets of 12 reps

Sunday: Rest or abs training


In addition to his routine, he would do 1 hours of situps every morning for cardio,
working his way up to +2000 sit ups a day.

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