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Judul : Sergi Constance Workout routine & Nutrition Plan
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Sergi Constance Workout routine & Nutrition Plan

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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