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Home Fitness

Sergi Constance Chest Workout & Diet Plan

by Elizabeth
in Fitness
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Sergi Constance Chest Workout & Diet Plan
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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.

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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:

Feature Image (Pinterest)

Tags: fitnessworkout
Elizabeth

Elizabeth

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