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Want Great Physique? Follow Workout Routine and Diet Plan by Sergi Constance

Sergi Constance is bodybuilder and a very famous fitness model. He is WBFF Pro Muscle Model champion and sponsored athlete from Spain. His physique is legendary and he has been featured on the covers of Muscle and Fitness and Iron Man Magazine among others.


Sergi Constance is 6’1″ (185 cm) tall and his weight is 185 lbs (95 kg). Before he got this high title, he had been an overeater in his teenage years. He loved to eat fatty food which made him obese. But when he saw Evan Centopani, an IFBB professional bodybuilder, he got inspired by his body and started to change his life.

If you are trying to find good diet plan and workout routine, you can try with Simeon Panda’s, Lazar Angelov’s, Ulisses Jr’s. and also the workout routine and diet plan by Sergi Constance.

No matter which one would you choose, if you follow the routine properly, you will definitely have massive gains. Now, first let’s see what’s the diet plan is and then the workout routine.

This is the diet plan from Sergi Constance:

This is diet plan by Sergi Constace

Diet plan by Sergi Constace

  • 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

This is the workout routine:

This is workout routine from Sergi Constance

Workout routine from Sergi Constance

Monday – 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

  Tuesday – 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

  Wednesday – Biceps / Back

  • Lat Pulldowns: four rounds for 10 times
  • Low Row: four rounds of 10 repetitions
  • One Arm Dumbbell: three rounds for eight to 15 repetitions
  • Reverse Lat Pulldowns: eight to 15 counts for every three rounds
  • Deadlifts: 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

  Thursday – Rest day / Leg day

  Friday – Traps / Shoulders

  • 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

  Saturday – Abs / Hamstrings / Height

  • Lying Leg Curls: four series of eight to 20 repetitions
  • Stiff Legged Deadlift: four sets of six to 12 repetitions
  • Hamstring One Leg Curls: 10-20 times for every four rounds

  Sunday – Rest day

2018-10-11T02:11:34+00:00September 30th, 2018|Athletes|
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