- How did you come to bodybuilding?
- What motivates you "> If you had to choose only 3 exercises, which ones would you choose?
- Training Program Sergi Constance
- Diet Sergi Constance
- What kind of cardio do you like?> What supplements do you use?
- Sergi Constance Motivation - Video
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?
- The bench press in a slope will provide you with an excellent upper, and especially the pectoral muscles.
- Squats are the “king” of all leg exercises.
- 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