Sergi Constance motivational workout


Sergi Constance is a Spanish fitness model, an amazing performer also an IFBB cardholder, and one of the best fitness male icons in the world. Sergi is also won many international bodybuilding competitions. He is the WBFF pro muscles model champion and also a sponsored athlete from Spain. His body is like a great physique and looking very hot like his abs, he is featured on the cover model of Many international magazines like Muscle and Fitness, Iron Man, and others.

Sergi Constance Body Stats:

Height:

6‘ ft 2” inches / 1.90 m

Weight: 

207 lbs / 94 kg 

Age:

32 years old

Sergi Constance Workout Routine

Sergi Constance’s fan following is very great because many people even consider him one of the best aesthetic bodybuilders in the world. His dedication level is very high and his body is made purely by years of hard work and strictly follows workout and diet plan.

Let’s see the Sergi Constance Motivational workout  routine and diet plan


Sergi Constance Workout Routine

The Sergi Constance workout routine is a dedication of hard work and contains only bodybuilding exercises. Normally, he spends 2 to 3 hours on his training in the gym. He follows a 5-day split plan, spread out over 7 days. Thursday, Friday, and Saturday is Sergi’s rest day.

Sergi Constance loves bodybuilding that is why he follows a very strict workout routine. we will see the weekly routine of Sergi Constance

Monday – Calves / Quads


• Leg Extension – 9 sets × 20 reps
• Squats – 4 sets × 9, 15 reps
• Leg Press – 4 sets × 9, 15 reps
• Another Leg Extension – 3 times for every 20 counts
• Seated Calve Raises – 4 sets × 12, 28 reps
• Standing Clave Raises – 3 sets ×  9, 12 raise

Tuesday – Abs / Chest / Triceps 


• Bench Press – 5 sets × 9, 15 reps
• Hammer Press – 4 sets × 9, 15 hammer presses
• Dumbell Flat Fly’s – 4 sets × 10 reps
• Cheat Presses – 4 sets × 9, 12 reps
• Dips – 3 sets × 10,20 reps
• Triceps extension – 3 sets × 9, 15 times

Wednesday – Biceps / Back Workout

• Lat Pulldown – 4 rounds × 10 times
• Low Row – 4 rounds × 10 reps
• One Arm Dumbell – 3 sets × 8, 15 reps
• Reverse Lat Pulldown – 3 rounds × 8, 15 counts
• Deadlift – 4 sets × 10 reps
• Hammer Curl – 3 sets × 8, 20 reps
• Preacher One Arm Dumbbell – 3 sets × 8, 15 reps

Thursday – Rest Day

•  This day is Sergi Constance’s rest day 

Friday – Traps / Shoulders day

• Seated Dumbell Shoulder Press – 4 sets × 8, 20 reps
• Seated Lateral Side Raises – 4 round × 20 counts
• Rear Deltped- Ek – 4 sets × 8, 20 reps
• Upright Extension – 4 sets × 8, 15 reps
• Dumbell Shrugs – 5 sets × 8, 20 reps

Saturday – Abs / Hamstrings / Height

• Lying Leg Curl – 4 sets × 8, 20 reps
• Stiff-Legged Deadlift – 4 sets × 6, 12 reps
• Hamstring One Leg Curls – `14 rounds × 10, 20 times

Sunday – Rest Day

• This day is Sergi Constance’s rest day

Sergi Constance Diet Plan

Sergi Constance’s diet plan is very well-balanced with fair protein, vitamins, Carbs, other nutrients. He also drinks a lot of water for healthy hydration and recovers all the water. 

He avoids junk food, always prefers good healthy food with nutrients, fresh and prepared in advance, not eats overcooked and oily, maintains diet very strictly. He eats 6 meals a day with lots of carbs and protein-filled in those meals.


Sergi Constance workout routine & diet plan | FitHungama

Breakfast Meal Plan
Oatmeal, 2 whole egg and 6 rice cakes, Cottage cheese
Second Meal Plan
Red meat, steak, Walnuts or almonds, Rice, cakes
Lunch Meal Plan
Rice, Chicken, Walnuts, Veggies like Tomatoes and other
Fourth Meal Plan
Whey protein shake, Rice cakes, Avocado, Glutamine
Fifth Meal Plan
Tuna and Tuna salad, Walnuts, Veggies
Dinner Meal Plan
Fish, Chicken breast, Walnuts, Salmon salad, Some Veggies


So this information has been taken from official research on many social media platforms. I hope this information is also helpful to you.