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Sergi Constance

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

How did you get into bodybuilding?

When I was younger I wanted to become bulkier and stronger, so I got a gym membership. After a few weeks of intense training I became interested in bodybuilding and decided to focus on it. I reached the current physique through proper nutrition and regular exercise. Every moment of my "adventure" brought me a lot of pleasure.

Серги Констанс

What motivates you?

I have always been very competitive person. I set a goal and do everything to achieve it. My fans are also a source of inspiration for me. They motivate me not to give up and increase the load every day. My main motivation comes from my desire to become a world-famous fitness model and have one of the best physique in the industry.

If you had to choose only 3 exercises, what would you choose?

  1. Bench press in the slope will give you the upper hand, and especially the pectoral muscles.
  2. Squat is the "king" of all leg exercises.
  3. Deadlifts — another great exercise for developing the hamstrings, gluteal and dorsal muscles.

Серги Констанс

The training program Sergi Constance

Here is my training program :

Monday: (quads+calves)

  • Flattening of the tibia: 5×20
  • Squats: 4×15
  • The leg press 4×15
  • Flattening of the tibia (one on each leg): 3×20Жим on sitting calf: 4×10
  • Press on the standing calf: 3×8-12

Tuesday: (chest+triceps+press)

  • Bench press at an angle: 5×10-20
  • Dumbbell bench press lying on a flat bench hammer grip:4×10-15
  • The layout of dumbbells lying: 4×10
  • Dumbbell bench press reverse incline: 4 x 8-12
  • Dips:3×10
  • Extension arms with a dumbbell because of the head: 3×10
  • French bench press: 4×10

Wednesday (back+biceps)

  • Pull the upper block : 4×10
  • Thrust in the slope: 4×10
  • Pull dumbbell with 1 hand: 3×10-15
  • The thrust of the upper block reverse grip: 3×10-15
  • Deadlift: 4×10
  • Flexion of the hands with hotelami grip hammer 3×10-15
  • Concentrated curl with 1 hand: 3×10-15

Thursday: (rest)

  • Recovery

Friday: (shoulders+trapeze)

  • Sitting dumbbell bench press: 4×10-20
  • Wiring with dumbbells in hand sitting: 4×10-20
  • Reverse breeding in the simulator peck-Dec 4×10-20
  • Thrust rod to the chin: 4×10-20
  • Sragi with dumbbell: 4×10-20

Saturday: hamstrings+press)

  • Flexion of the tibia lying: 4×15-20
  • Pull rod for straight legs: 4×6-12
  • Flexion of the tibia (one on each leg) 4×10-20
  • Twisting the press: 3×15
  • Lift leg raises: 3×20

Sunday: Rest

  • Recovery

Diet Sergi Constance

Диета Серги Констанс

Daily diet:

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 p.: salmon, vegetables and walnuts

What cardio do you love?

I like cardio workouts of low intensity. I do incline on the treadmill 3 times a week for 30-45 minutes. Cardio workout help burn fat and stay in shape.

What do you use supplements?

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

According to the materials: simplyshredded.com