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Saturday, October 13, 2018

Sergi Constance Workout Routine & Diet Plan

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.



To understand his routine completely, here is his table on how he does his daily workout:

  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 WORKOUT


  • 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 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

  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



SERGI CONSTANCE DIET PLAN

Of course, he wouldn’t achieve the body he has right now if he would only rely on his daily workout routine. With his height he also needs to eat the right kinds of food to maintain his body, just imagine how much protein he needs for the muscle growth. Listed below is the Sergi Constance one day meal plan. 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.


  • 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
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