In this essay, we will discuss Sergi Constance’s workout routine as well as his nutrition plan. Sergi is a Spanish fitness model and performer who holds an IFBB pro card and has won numerous bodybuilding competitions before obtaining his pro card.
His fan base is also large, and many people believe him to be one of the best aesthetic bodybuilders of all time. Sergi Constance has physique is the result of years of dedication and adherence to a strict dietary regimen.
Diet Plan for Sergi Constance
Constance’s diet is a well-balanced diet that includes a good amount of protein, carbs, vitamins, and other nutrients.
He also drinks enough of water to keep his body hydrated and replenish the fluids lost during his activity. He consumes roughly six meals a day, each of which is high in carbs and protein. (eldiariony.com)
Sergi Constance’s diet consists of –
Breakfast Meal
- Oatmeal
- 6 to 8 Egg whites with 2 whole eggs
- Some cottage cheese
2nd meal
- Steak
- Walnuts or almonds
- Rice
Lunch
- Rice
- Chicken breast
- Veggies
Pre-workout
- Protein shake
- Avocado
- Glutamine
Post-workout
- Tuna sandwich
- Salad
- Almonds
Dinner
Dinner meal in the Sergi Constance diet includes:
- Fish or chicken breast
- Veggies
- Salad
Body Measurements: Height and Weight
| Sergi Height | 1.85 Meters |
| Sergi Weight | 102 Kg |
| Sergi Age | 31 Years |
| Chest | 50 Inch |
| Waist | 34 Inch |
| Biceps | 20 Inch |
Workout Routine for Sergi Constance
Sergi Constance’s fitness routine is solely comprised of bodybuilding workouts. He normally spends 2 to 3 hours a day in the gym, with the rest of his time spent either traveling to educate other trainers and bodybuilders in different countries or at home eating, relaxing, and running his business.
Sergi Constance’s Workout consists of:
Cardio
So every bodybuilder who does a lot of cardio will lose muscle, and you won’t be able to get bigger if you do a lot of cardio
As a result, Constance warms up with cardio before beginning the actual training. He likes to walk for 15 minutes on an incline treadmill and 15 minutes on the stairmasters.
So it doesn’t really matter what you do; it’s just a warm-up so you may do whatever cardiac exercise you like.
Abs Workout by Sergi Constance
Many bodybuilders, including Sergi Constance, insist on abs training every day. He also enjoys abs training for 20 to 30 minutes every day before beginning his weight-training routine.
- Crunches, 20 reps
- Decline Bench crunches with weights, 20 reps
- Russian twist, 20 reps
- Side leg raise, 20 reps
- Cross Crunches, 20 reps
- Hanging leg raises, 20 reps
- Plank Hold, 1 minute
After completing the whole circuit rest for a minute or 2 and then repeat the circuit 2 more times.
Chest and Triceps
Sergi Constance Chest Workout
With every set increase the amount of weight.
- Flat Bench press
- Incline Bench press
- Dumbbell chest flyes
- Dumbbell press
- Chest press
- Push-ups
- Dips
- Cable cross
Sergi Constance Triceps Workout
- Tricep pushdowns
- Skull crusher
- Tricep extension
- Pulley pushdown
- Reverse pulley pushdown
- Tricep kickbacks
- Tricep dips
- Tricep bench press
Back and Biceps
Sergi Constance Biceps Workout
Sergi Constance Back Workout
- One-Arm dumbbell rows
- Bent-over rows
- V-bar rows
- Cable rows
- Pullovers
- Deadlift
- Lat pulldown
Constance Biceps Workout
- Biceps curls
- Isolation curls
- Barbell curls
- Preacher hammer curls
- Cross hammer curls
- Reverse grip EZ bar curls
- Concentration curls
Sergi Constance Shoulders Workout
- Arnold press
- Military press
- One-Arm pulley Side lateral raises
- Front bar raises
- Sitting Dumbbell press
- Shrugs
- Upright rows
- Delt flyes
Sergi Constance Legs and Glutes Workout
- Front and back squats
- Leg press
- Leg extension
- Leg curls
- Stiff-leg deadlift
- Hip extension
- Weighted hip raises/ hips thrusts
Calves and Forearms
Sergi Constance Forearms Workout
- Wrist curls
- Reverse wrist curls
Sergi Constance Calves Workout
- Donkey calf raises
- Standing calf raises
- Sitting calf raises
- Calf raises on leg press machine
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