Sergi Constance is a Professional Fitness model and bodybuilder.Today, we’ll show you Sergi Constance Workout Routine And Diet Plan in Celebrity Workouts .
According to Wikipedia :Before Sergi Constance becoming a bodybuilder and a personal trainer, he secure a Bachelors Degree in Sports Science and Physical Activity, he later went on to create a successful career as a WBFF PRO Muscle Model.
Sergi Constance has become one of the Best fitness models in a short space of time, He has risen from humble beginnings to the top of the fitness industry, and in the process, become the CEO of his own company.
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Sergi Constance Workout Routine
- Goal: Building Muscles
- Skill level: Advanced
- Duration: 12 weeks
- Days per week: 5
Sergi trains 5 times a week . He start his workout for three consecutive days and rest on Thursdays, sometimes he repeats leg day . He will begin his exercise again for two days and rest on Sundays. He will do the same routine the following week and the week after that.
Before starting Any workout, it is very important Doing Warm up To stay safe and obtain the foremost out of your exercising .
Sergi Constance Workout Routine Day 1: CALVES / QUADS
- Leg Extensions: five sets for every 9 to 20 counts
- Squats: four sets of 9 to 15 repetitions
- Leg Press: four sets of 9 to 15 counts
- Another Leg Extension: three times for every 20 counts
- Seated Calve Raises: four sets for every 12-28 reps
- Standing Calve Raises: three sets for every 9 to 12 raises
Sergi Constance Workout Routine Day 2: ABS / CHEST / TRICEPS
- Bench Press: five sets for every 9 to 20 presses
- Hammer Press: four counts for every 9 to 15 hammer presses
- Dumbbell Flat Fly’s: 10 repetitions for every four sets
- Chest Press: four counts for 9 to 12 repetitions
- Dips: three sets for every 10-20 counts
- Triceps extension: three rounds of 9 to 15 times
- Skull Crushers: four rounds for 10 times
Sergi Constance Workout Routine Day 3: BICEPS / BACK WORKOUT
- Lat Pull downs: four rounds for 10 times
- Low Row: four rounds of 10 repetitions
- One Arm Dumbbell: three rounds for eight to 15 repetitions
- Reverse Lat Pull downs: eight to 15 counts for every three rounds
- Dead lifts: four rounds for 10 counts
- Hammer Curl: three sets of eight to 20 repetitions
- Preacher One Arm Dumbbell: three rounds for eight to 15 times
Sergi Constance Workout Routine Day 4: REST DAY / LEG DAY
rest day : leg workout (Hamstrings – Quads – calves) or off.
Sergi Constance Workout Routine Day 5: TRAPS / SHOULDERS WORKOUT
- Seated Dumbbell Shoulder Press: four rounds with eight to 20 repetitions
- Seated Lateral Side Raises: four rounds with eight to 20 counts
- Rear DeltPed-Ek: four sets with eight to 20 counts
- Upright Extension: four sets with eight to 15 reps
- Dumbbell Shrugs: five sets with eight to 20 reps
Sergi Constance Workout Routine Day 6: ABS / HAMSTRINGS / HEIGHT
- Lying Leg Curls: four series of eight to 20 repetitions
- Stiff Legged Dead lift: four sets of six to 12 repetitions
- Hamstring One Leg Curls: 10-20 times for every four rounds
Sergi Constance Workout Routine Day 7: REST DAY
Sergi Constance Diet Plan
Sergi Constance Diet must be matched with Sergi Constance Workout Routine in order to get the best results. He 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. The overall day meal is well balanced and confirmed by specialists.
His daily diet is divided into six meals , He will primarily eat lean meats, healthy fats, and clean carbohydrates.
Here a sample daily diet of Sergi Constance :
- First Meal: Oats, two whole eggs and six egg whites, cottage cheese
- Second Meal: Red Meat, Walnuts and Six Rice Cakes
- Third Meal: Rice, Chicken, Walnuts and Tomatoes
- Fourth Meal: Whey Protein Shake, Two Rice Cakes and Glutamine
- Fifth Meal: Tuna or Tuna Salad with Walnuts and Vegetables
- Sixth Meal: Salmon or Salmon Salad with Walnuts and Vegetables
Sergi Constance Workout Routine deliver Amazing results. Follow it for a few months.