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Sergi Constance Workout Routine And Diet Plan
Author : / Category : Athlete and Celebrity Workouts / Time : 9:14 pm
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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

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