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Sergi Constance - Workout Routine, Diet Plan & Supplements | Beingfitaholic


Sergi Constance - Workout Routine, Diet Plan & Supplements | Beingfitaholic


Sergi Constance is a 31 Years Old Spanish bodybuilder, Fitness Model, Entrepreneur and Social media Celebrity. He is famous for his extremely extraordinary physique.

Sergi's Favourite subject in school was Physically Education from the beginning he wanted to become a bodybuilder. He started modelling when he was in school and later started competing in Bodybuilding and Physique competition. He graduated with degree of science of Physical Education and Sports with is a 5 Year course.

He has also featured in many fitness magazine covers such as Muscle and Fitness magazine, Solid Homme magazine Wire magazine, Iron Man magazine and Body Fitness Muscle.

Sergi Constance has his own Clothing Lineup and Supplements Lineup, he also promotes many brands on Social media, he is the brand ambassador of 1Up Nutrition and MyProtein. Sergi's Net-worth is around $500,000.



Workout Routine

Sergi Constance - Workout Routine, Diet Plan & Supplements | Beingfitaholic


Sergi Constance loves Bodybuilding that is why he follows a very strict and constant Workout Routine. He workouts for 5 days a week. Here is a sample workout routine of Sergi



Monday – Quads / Calves


  • Leg Extensions - 15×5 Sets
  • Squats - 15×4 Sets
  • Leg Press - 15×4 Sets
  • One Leg Extensions - 20×3 Sets
  • Seated Calve Raises - 30×4 Sets
  • Standing Calve Raises - 20×3 Sets


Tuesday – Chest / Triceps / Abs


  • Incline Bench Press - 20×5 Sets
  • Incline Hammer Press - 20×4 Sets
  • Dumbbell Flat Fly's - 15×4 Sets
  • Decline Chest Press - 15×4 Sets
  • Dips - 20×5 Sets
  • Triceps Extension - 15×4 Sets
  • Incline Skull crusher - 10×4 Sets


Wednesday – Back / Biceps


  • Lat Pull-downs Wide grip - 10×5 Sets
  • Low Row - 10×5 Sets
  • One Arm Dumbbell Row - 15×4 Sets
  • Lat Pull-down Reverse grip - 15×4 Sets
  • Deadlifts - 15×4 Sets
  • Hammer curl - 20×4 Sets
  • Preacher one arm dumbbell curl - 15×4 Sets



Thursday


  • Rest Day




Friday – Shoulders / Traps


  • Seated Dumbbell Shoulder Press - 15×4 Sets
  • Seated Lateral Side Raises - 15×4 Sets
  • Rear Delt Ped-ek - 15×4 Sets
  • Upright Row - 15×4 Sets
  • Dumbbell shrugs - 20×4 Sets


Saturday – Hamstrings


  • Lying Leg Curls - 20×5 Sets
  • Stiff Legged Deadlift - 15×5 Sets
  • Hamstring one leg Curls - 20×5 Sets


Sunday


  • Rest Day



Diet Plan



Sergi Constance - Workout Routine, Diet Plan & Supplements | Beingfitaholic


Diet is a very important aspect when it comes to building muscle or maintaining a great physique, we all know how much Sergi Constance loves being fit and Ripped that is why he follows a very well-balanced and strict diet plan. So now let's take a look at Sergi's Sample Diet Plan


Meal 1

Eggs - 2 Whole & 6 Whites
Oats - 1 bowl


Meal 2

Red Meat - 500 gms
Rice Cakes - 6
Walnuts - Handful

Meal 3

Chicken - 800 gms - 1 kg
Rice - 1 Bowl
Walnuts - Handful
Tomatoes - 2-3


Meal 4

Protein Shake - Impact Whey Isolate
Rice Cakes - 2
Glutamine


Meal 5

Salad - Tuna Salad
Walnuts - Handful



Meal 6

Salad - Salman Salad
Walnuts - Handful


Supplements



Sergi Constance - Workout Routine, Diet Plan & Supplements | Beingfitaholic


Here's the list of Supplements Sergi Constance mostly use:


  • Multivitamins
  • BCAA's
  • Glutamine
  • Nitric Oxide
  • Impact Whey Isolate
  • Micellar Casein
  • Beta Alanine
  • Caffeine
  • Creatine
  • Pulse V4 Pre Workout


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1 Comments

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