Sergi Constance Workout Routine

Sergi Constance is an Spainish professional bodybuilder, professional trainer and very famous fitness model. Sergi was born October 25, 1988 in Valencia, Spain. Since he was a kid he loved sports and practiced all kinds of them. He studied at the Santisima Trinidad School in Valencia and his favorite course was Physical Education. Later on, in college, he graduated with a degree in Physical Education and Sports (CAFD) at the Universidad Catolica San Vicente Martir in Valencia in 2011.



BIO-DATA 

  • Full Name — Sergi Constance
  • Nick Name — Sergi
  • Born — October 25, 1988
  • Birth Place —  Spain
  • Occupation — Professional fitness model, Professional Bodybuilder, fitness trainer 
  • Nationality — Spainish
  • Website — www.sergiconstance.com

BODY MEASUREMENT 


  • Height — 6 ft 1 in, 1.85 m
  • Weight — 185 lbs, 95 kg
  • Biceps Size — 19.5
  • Chest size — 49.5
  • Waist size — 34.3
  • Eye Color — Brown
  • Hair Color — Black

DIET PLAN 


Sergi doesn’t eat junk food, prefers only healthy food with nutritional benefits, full of protein for muscle mass gain, not overcooked, fresh and prepared in advance. His overall day meal is well balanced and confirmed by specialists. He suggests to have protein shake after workout. Here is his daily healthy diet plan –


Meal 1
  • Oats 
  • 2 whole eggs 
  • 6 egg whites 
  • Cottage cheese
Meal 2
  • Red Meat 
  • Walnuts 
  • 6 Rice Cakes
Meal 3
  • Rice 
  • Chicken 
  • Walnuts 
  • Tomatoes
Meal 4
  • Whey Protein Shake 
  • 2 Rice Cakes 
  • Glutamine
Meal 5
  • Tuna or Tuna Salad 
  • Walnuts 
  • Vegetables
Meal 6
  • Salmon or Salmon Salad 
  • Walnuts 
  • Vegetables

SUPPLEMENTS 

  • Multivitamins
  • BCCA’s
  • Glutamine
  • Nitric Oxide
  • Whey Protein Isolate
  • Casein Protein


ROUTINE 


Sergi trains five days in a week. He does cardio 3 times in a week for 30-45 minutes on the treadmill. According to Sergi “Cardio is great for burning fat and improving keeping fit”. Here is his simple and best workout routine –

Monday – Quads / Calves 

Tuesday – Chest / Triceps 
Wednesday – Back / Biceps 
Thursday – Rest 
Friday – Shoulders / Traps 
Saturday – Hamstrings / Abs 
Sunday – Rest 



EXERCISES 


Monday (Quads)/ Calves) 

  1. Leg Extension (5 sets of 8-20 reps) 

  2. Squats (4 sets of 8-15 reps) 

  3. Leg Press (4 sets of 8-15 reps) 

  4. Single Leg Extension (3 sets of 20 reps) 

  5. Seated Calf Raises (4 sets of 10-30 reps) 

  6. Standing Calf Raises (3 sets of 8-12 reps) 


Tuesday (Chest / Triceps) 

  1. Incline Bench Press (5 sets of 8-20 reps) 

  2. Incline Hammer Press (4 sets of 8-15 reps) 

  3. Dumbbell Flyes (4 sets of 10 reps) 

  4. Dumbbell Chest Press (4 sets 8-12 reps) 

  5. Dips (3 sets of 10-20 reps) 

  6. Incline Skullcrusher (4 sets of 10 reps) 


Wednesday (Back / Biceps) 

  1. Lat Pulldown Wide Grip (4 sets of 10 reps) 

  2. Rows (4 sets of 10 reps) 

  3. One-Arm Dumbbell Row (3 sets of 8-15 reps) 

  4. Lat Pulldown Reverse Grip (3 sets of 8-15 reps) 

  5. Deadlifts (4 sets of 10 reps) 

  6. Hammer Curls (3 sets of 20 reps) 

  7. Preacher One Arm Dumbbell Curls (3 sets of 8-15 reps) 


Friday (Shoulders / Traps) 

  1. Seated Dumbbell Shoulder Press (4 sets of 8-20 reps) 

  2. Seated Lateral Side Raises (4 sets of 8-20 reps) 

  3. Rear Delt Machine (4 sets of 8-20 reps )

  4. Upright Rows (4 sets of 8-15 reps) 

  5. Dumbbell Shrugs (5 sets of 8-20 reps) 


Saturday (Hamstrings / Abs) 

  1. Lying Leg Curls (4 sets of 8-20 reps) 

  2. Stiff-Legged Deadlift (4 sets of 6-12 reps) 

  3. Hamstring One Leg Curls (4 sets of 10-20 reps) 

  4. Crunches (3 sets of 15 reps) 

  5. Hanging Leg Raises (3 sets of 20 reps) 








Quote 
The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will
 – Vince Lombardi

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