Sergi Constance

Short info:
Age: 24
Height: 185 cm
Weight: 94 kg

Content

  • 1 How did you come to bodybuilding "> 2 What motivates you?
  • 3 If you had to choose only 3 exercises, which ones would you choose?
  • 4 Sergi Constance Training Program
  • 5 Sergi Constance Diet
  • 6 Which cardio do you like?
  • 7 What are your supplements?
  • 8 Sergi Constance Motivation - Video

How did you come to bodybuilding?

When I was younger, I wanted to become more massive and stronger, so I took a subscription to the gym. After a few weeks of intense training, I became interested in bodybuilding and decided to focus on it. I achieved my current physique thanks to proper nutrition and regular training . Every moment of my “adventure” brought me a lot of pleasure.

What motivates you "> If you had to choose only 3 exercises, which ones would you choose?

  1. The bench press in a slope will provide you with an excellent upper, and especially the pectoral muscles.
  2. Squats are the “king” of all leg exercises.
  3. Deadlift is another wonderful exercise that develops the biceps of the thigh, buttocks and spinal muscles.

Training Program Sergi Constance

Here is my training program:

Monday: (quadriceps + calves)

  • Leg extension: 5 × 20
  • Squats: 4 × 15
  • Leg Press 4 × 15
  • Leg extension (alternately on each leg): 3 × 20 Calf bench press: 4 × 10
  • Standing calf press: 3 × 8-12

Tuesday: (chest + triceps + abs)

  • Bench press lying at an angle: 5 × 10-20
  • Dumbbell bench press lying on an incline bench with a grip hammer: 4 × 10-15
  • Dumbbell Layout: 4 × 10
  • Reverse Dumbbell Bench Press: 4 × 8-12
  • Dips: 3 × 10
  • Extension of the arm with a dumbbell from behind the head: 3 × 10
  • French bench press: 4 × 10

Wednesday: (back + biceps)

  • Upper Link Rod: 4 × 10
  • Inclined thrust: 4 × 10
  • 1-Arm Dumbbell Rod: 3 × 10-15
  • Reverse Grip Upper Link Rod: 3 × 10-15
  • Deadlift: 4 × 10
  • Bending arms with gontels with a grip hammer 3 × 10-15
  • Concentrated flexion with 1 hand: 3 × 10-15

Thursday: (rest)

  • Recovery

Friday: (shoulders + trapeze)

  • Sitting Dumbbell Bench Press: 4 × 10-20
  • Wiring with dumbbells to the side sitting: 4 × 10-20
  • Reverse dilutions in the Pek-Dec 4 × 10-20 simulator
  • Rod to chin: 4 × 10-20
  • Shrugs with dumbbells: 4 × 10-20

Saturday: (hip biceps + abs)

  • Flexion of the lower leg: 4 × 15-20
  • Rod pull on straight legs: 4 × 6-12
  • Shin flexion (alternating on each leg) 4 × 10-20
  • Twisting on the press: 3 × 15
  • Hanging legs: 3 × 20

Sunday: Rest

  • Recovery

Diet Sergi Constance

Daily ration:

1st meal (pp): oatmeal, 2 eggs and 6 egg whites
2nd pp: 6 rice cakes, red meat and walnuts
3rd pp: white rice, chicken, tomatoes and walnuts
4th pp: 2 rice cakes, protein shake, whey and glutamine
5th pp: tuna, vegetables and walnuts
6th pp: salmon, vegetables and walnuts

What kind of cardio do you like?> What supplements do you use?

Multivitamins, glutamine, BCAA, casein, serum, nitric oxide.

Based on materials: simplyshredded.com

Sergi Constance Motivation - Video