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.

Find out below your training plan, diet and supplements you use.

Training

Sergi Constance does weight training 5 times a week, working each muscle once a week, two muscles per workout.

Normally bet on 3 or 4 sets per exercise and the repetitions vary a lot, walking most of the time 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 reps
• Press ? 4 sets x 15 reps
• Leg extension with one leg ? 3 sets x 20 reps
• Elevation of sitting twins ? 4 sets x 10 reps
• Elevation of standing twins ? 3 x 8-12 reps

Tuesday ? Chest/Triceps

• Inclined bench press ? 5 sets x 10-20 reps
• Inclined hammer press ? 4 sets x 10-15 reps
• Openings ? 4 sets x 10 reps
• Declining chest press ? 4 sets x 8-12 reps
• Funds ? 3 sets x 10 reps
• Triceps extension ? 3 sets x 10 reps
• Forehead tricep with inclined bar ? 4 sets x 10 reps

Wednesday ? Back/Bicep

• Pulldown wide handle ? 4 sets x 10 reps
• Rowing with bar ? 4 sets x 10 reps
• Dumbbell paddle ? 3 sets x 10-15 reps
• Pulldown with inverted handle ? 3 sets x 10-15 reps
• Dead weight ? 4 sets x 10 reps
• Hammer Curl ? 3 sets x 10-15 reps
• Bicep with concentrated dumbbell ? 3 sets x 10-15 reps

Thursday ? Rest

Friday ? Shoulder/Trapezius

• Shoulder press with dumbbell ? 4 sets x 10-20 reps
• Sides sitting ? 4 sets x 10-20 reps
• Rear on the machine ? 4 sets x 10-20 reps
• 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 reps
• 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
• Isolated protein shake with glutamine

• Meal 5
  
• Tuna
• Vegetables
• Nuts

• Meal 6
• Salmon
• Vegetables
• Nuts

Supplements

Finally, we present the supplements used by this athlete.

• Multivitamin
• BCAA'S
• Glutamine
• Nitric oxide
• Isolated whey protein
• Casein

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Information taken from sergiconstance.com / cutandjacked.com / simplyshredded.com