About Sergi Constance :
# Age / 24
# Weight / 207 lbs | 94 kg
# Height / 185 cm | 6’1"
" Sergi said that he's got inspired by IFBB Pro The bodybuilder Evan Centopani. Evan is a guy that Sergi have been following a ton lately on the Muscular Development Youtube channel. He is clued up and grounded! "
Sergi Constance Workout routine :
Monday | Quads and Calves
- Leg Extensions 5×20
- Squats 4×15
- Single Leg Extension 3×20
- Leg Press 4×15
- Standing Calf Raises 3×8-12
- Seated Calf Raises 4×10
Tuesday: Chest and Triceps & Abs
- Incline Bench Press 5×10-20
- Dumbbell Fly's 4×10
- Incline Hammer Press 4×10-15
- Dips 3×10
- Decline Chest Press 4×8-12
- Incline Skull Crushers 4×10
- Triceps Extension 3×10
Wednesday | Back and Biceps
- Lat Pulldown Wide Grip 4×10
- One Arm Dumbbell Rows 3×10-15
- Rows 4×10
- Deadlifts 4×10
Lat Pulldown Reverse Grip 3×10-15
- Hammer Curls 3×10-15
- Preacher One Arm Dumbbell Curls 3×10-15
Thursday | Recovery!
- Rest Day.
Friday | Shoulders and Traps
- Seated Dumbbell Shoulder Press 4×10-20
- Seated Lateral Side Raises 4×10-20
- Rear Delt Machine 4×10-20
- Upright Row 4×10-20
- Dumbbell Shrugs 4×10-20
Saturday | Hamstrings and Abs
- Lying Leg Curls 4×15-20
- Stiff Legged Deadlift 4×6-12
- Hamstring One Leg Curls 4×10-20
- Crunches 3×15
- Hanging Leg Raises 3×20
Sunday | Rest Day (Recovery)
Sergi Constance diet plan :
Meal #1 : 6 Egg Whites, Oats & 2 Eggs.
Meal #2 : 6 Rice Cakes, Red Meat & Walnuts
Meal #3 : White Rice, Chicken, Tomatoes & Walnuts
Meal #4 : Protein Shake, 2 Rice Cakes, Isolate Protein & Glutamine
Meal #5 : Tuna, Walnuts & Vegetables
Meal #6 : Vegetables, Walnuts & Salmon
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