Diet, training and supplementation of the athlete Sergi Constance
Sergi Constance is a Spanish athlete, represents the brand Myprotein and is currently WBFF PRO.
He is 1.85m, weighs 94kg and is 26 years old.
Get to know below your training plan, diet and the supplements you use.
Training
Sergi Constance does weight training 5 times a week, working each muscle once a week, two muscles per workout.
You usually bet on 3 or 4 sets per exercise and the repetitions vary widely, moving most often between 10-15 repetitions per set.
In addition, he also does cardiovascular training three times a week.
Monday - Quadriceps / Gemini
- Leg Extension - 5 sets x 20 reps
- Squat - 4 sets x 15 repetitions
- Press - 4 sets x 15 repetitions
- Leg extension with one leg - 3 sets x 20 reps
- Elevation of sitting twins - 4 sets x 10 repetitions
- Elevation of standing twins - 3 x 8-12 repetitions
Tuesday - Chest / Triceps
- Inclined bench press - 5 sets x 10-20 reps
- Inclined hammer press - 4 sets x 10-15 repetitions
- Openings - 4 sets x 10 repetitions
- Declining chest press - 4 sets x 8-12 reps
- Funds - 3 sets x 10 repetitions
- Triceps extension - 3 sets x 10 repetitions
- Forehead tricep with inclined bar - 4 sets x 10 repetitions
Wednesday - Back / Bicep
- Pulldown wide handle - 4 sets x 10 repetitions
- Rowing with bar - 4 sets x 10 repetitions
- Dumbbell paddle - 3 sets x 10-15 repetitions
- Pulldown with inverted handle - 3 sets x 10-15 repetitions
- Dead weight - 4 sets x 10 repetitions
- Hammer Curl - 3 sets x 10-15 repetitions
- Bicep with concentrated dumbbell - 3 sets x 10-15 repetitions
Thursday - Rest
Friday - Shoulder / Trapezoid
- Shoulder press with dumbbell - 4 sets x 10-20 reps
- Sides sitting - 4 sets x 10-20 reps
- Backs on the machine - 4 sets x 10-20 repetitions
- High row - 4 sets x 10-20 reps
- Dumbbell shrinkages - 4 sets x 10-20 reps
Saturday - Hamstrings / Abs
- Leg curl - 4 sets x 15-20 reps
- Deadweight legs stretched - 4 sets x 6-12 reps
- Leg curl with one leg - 4 sets x 10-20 reps
- Abdominal crunch - 3 sets x 15 repetitions
- Elevation of legs in suspension - 3 sets x 20 reps
Sunday - Rest
Cardio
Sergi Constance's cardiovascular training is of low intensity and is done 3 times a week, between 30 to 45 minutes.
Your choice usually falls on the treadmill, using some inclination but keeping the intensity low.
Diet
Sergi Constance's diet is not far from what we are used to seeing.
He eats 6 meals a day, with only 4 of them containing direct sources of carbohydrates, having two meals a day with only sources of protein and fat.
- Meal 1
- Oat
- 2 eggs
- 6 egg whites
- Meal 2
- 6 rice crackers
- Red meat
- Nuts
- Meal 3
- White rice
- Chicken
- tomatoes
- Nuts
- Meal 4
- 2 rice crackers
- Smoothie isolated protein with glutamine
- Meal 5
- Tuna
- Vegetables
- Nuts
- Meal 6
- Salmon
- Vegetables
- Nuts
Supplements
Finally, we present the supplements used by this athlete.
Instagram Sergi Constance
Web site
Information taken from sergiconstance.com / cutandjacked.com / simplyshredded.com
Only the cycles were missing