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.
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
- 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
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.
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
- 2 eggs
- 6 egg whites
- Meal 2
- 6 rice crackers
- Red meat
- Meal 3
- White rice
- Meal 4
- 2 rice crackers
- Isolated protein shake with glutamine
- Meal 5
- Meal 6
Finally, we present the supplements used by this athlete.
Instagram Sergi Constance
Information taken from sergiconstance.com / cutandjacked.com / simplyshredded.com