Introduction
Sergi Constance is a famous bodybuilder. He belongs to Spain and is known for his macho and chiselled body. There is a huge fan following due to his muscular body. Sergi Constance chest workout routine is also in demand among the gym freaks.
The reason why gym freaks and bodybuilding lovers followed him is the chiselled body. He has a vigour workout routine along with a healthy diet plan to gain the desired physique.
He started bodybuilding and became the WBFF Pro Muscle Model. Sergi also performed in Justice League, Summertime, and a lot more movies. His fit and macho body also make him able to be on the top page of different magazines, brands ads, etc.
Moreover, his living style and healthy being impressed many followers, and they keenly look forward to his fitness workout routine. To cater to these needs, here is the Sergi Constance chest workout routine in this article.
Sergi Constance Bio & Body Stats
| Name | Sergi Constance |
| Date of Birth | October 25, 1988 |
| Birthplace | Valencia, Spain |
| Nationality | Spanish |
| Height | 1.85 Meters |
| Weight | 102 Kg |
| Age | 33 years |
| Chest | 50 Inch |
| Waist | 34 Inch |
| Biceps | 20 Inch |
| Profession | Bodybuilder, Model |
Sergi Constance Chest Workout
His workout routine for the whole body has all the exercises that maintain his fitness. For example, Sergi Constance chest workout not only targets his chest strength but also improves his triceps.
For a better understanding, here are the details of his chest workout routine. You can efficiently utilize his workout plan to make your chest like him.
| Bench Press | 3 sets, 10 reps |
| Incline Bench Press | 3 sets, 10 reps |
| Dumbbell Chest Fly | 3 sets, 12 reps |
| Push-Ups | 3 sets, 10 reps |
| Dips | 3 sets, 12 reps |
| Dumbbell Press | 3 sets, 10 reps |
| Cable Crossover | 3 sets, 10 reps |
| Tricep Pushdowns | 3 sets, 10 reps |
| Skull Crushers | 3 sets, 8 reps |
| Tricep Extensions | 3 sets, 8 reps |
| Reverse Pulley Pushdown | 3 sets, 8 reps |
| Kickbacks | 3 sets, 10 reps |
| Triceps Bench Press | 3 sets, 8 reps |
Sergi Constance Full Body Workout Routine
After viewing the Sergi Constance chest workout, here is his full-body workout routine that you can use for your overall fitness attainment. He has a designed workout routine that renders benefits in a very combined way.
He focuses on every major body organ to boost its strength and endurance. That is why here we are with his weekly workout plan. Sergi workouts fives days a week and rest two days a week.
His workout plan is quite intense and vigorous that has numerous exercises. So, let’s check out Sergi Constance full-body workout routine in this section.
Monday
This day is targeted to maintain quads and calves health. Some of the best exercises that are included on Monday are:
| Leg Extensions | 5 sets, 20 reps |
| Squats | 5 sets, 15 reps |
| Leg Press | 5 sets, 15 reps |
| Single-Leg Extension | 3 sets, 20 reps |
| Seated Calf Raises | 4 sets, 10 reps |
| Standing Calf Raises | 3 sets, 8-12 reps |
Tuesday
The second day of the workout was followed by the chest, triceps, and abs. All the exercises are supportive of keeping his biceps stronger and chiselled.
| Incline Bench Press | 5 sets, 10-20 reps |
| Incline Hammer Press | 4× sets, 10-15 reps |
| Dumbbell Fly’s | 4 sets, 10 reps |
| Decline Chest Press | 4 sets, 8-12 reps |
| Dips | 3 sets, 10 reps |
| Triceps Extension | 3 sets, 10 reps |
| Incline Skull Crushers | 4 sets, 10 reps |
Wednesday
On the third day of the week, Sergi followed it with back and biceps exercises. The details are:
| Lat Pulldown Wide Grip | 4 sets, 10 reps |
| Rows | 4 sets, 10 reps |
| One Arm Dumbbell Rows | 3 sets, 10-15 reps |
| Lat Pulldown Reverse Grip | 3 sets, 10-15 reps |
| Deadlifts | 4 sets, 10 reps |
| Hammer Curls | 3 sets, 10-15 reps |
| Preacher One Arm Dumbbell Curls | 3 sets, 10-15 reps |
Thursday
This is the rest day in Sergi Constance workout routine. He gives some recovery time to his body and enjoys the cheat meals.
Friday
The fifth day of the workout pertains to the exercises that are specially designed for shoulders and traps. Here is the detail of each exercise, along with different sets and reps.
| Seated Dumbbell Shoulder Press | 4 sets, 10-20 reps |
| Seated Lateral Side Raises | 4 sets, 10-20 reps |
| Rear Delt Machine | 4 sets, 10-20 reps |
| Upright Row | 4 sets, 10-20 reps |
| Dumbbell Shrugs | 4 sets, 10-20 reps |
Saturday
Let’s have some hamstrings and abs exercises in your workout because Sergi adds the following things in his workout.
| Lying Leg Curls | 4 sets, 15-20 reps |
| Stiff-Legged Deadlift | 4 sets, 6-12 reps |
| Hamstring One Leg Curls | 4 sets, 10-20 reps |
| Crunches | 3 sets, 15 reps |
| Hanging Leg Raises | 3 sets, 20 reps |
Sunday
Sergi enjoys his weekend by taking the rest. He gives time to his body to keep it healthy and stronger. Giving rest time to the body may recover it from the effects of workouts. That is the reason behind his body strength because he provides rest support at the same time.
Sergi Constance Diet Plan
When talking about Sergi Constance diet routine, there is an addition of healthy meals and foods. Sergi eats healthy foods that not only support his health but also keep him strong and muscular simultaneously.
| Breakfast | Oats
2 Eggs 6 Egg Whites |
| Snacks | 6 Rice Cakes
Red Meat Walnuts |
| Lunch | White Rice
Chicken Tomatoes Walnuts |
| Snacks | 2 Rice Cakes
Protein Shakes Isolate Protein Glutamine |
| Mid Evening Meal | Tuna
Vegetables Walnuts |
| Dinner | Salmon
Vegetables Walnuts |
Conclusion
Sergi Constance chest workout combined with some exercises that helps him to get the desired physique. He is a known bodybuilder among bodybuilding lovers.
He has a harsh and internet workout routine to maintain a chiselled body. Moreover, he eats healthy foods and protein into his meals to keep them more muscular and stronger.
His passion for bodybuilding has made him the most famous bodybuilder. That is why most gym freaks followed him, and we have discussed Sergi Constance's full body and chest workout routine in this article for your aid. You can try it to have a chest and overall body like him.
Image Credits:
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