Here’s Spanish Fitness Model, Men’s Physique Competitor Sergi Constance’s Workout Routine
One of the most popular names in the industry, among fitness models and bodybuilding professionals, is Sergi Constance. Known for a classic appeal in his physique, Sergi has an unmatchable aesthetic that has made him popular and helped him gain a massive fan following throughout the world. Nonetheless, if any of his fans want to know about his workout, it isn’t new, and this question has been around for a while. Similarly, in this article, we’re going to cover Sergi Constance’s workout routine, so keep reading if you want to know more.
Sergi Constance has a physique that’s muscular, big, and cut like a diamond. His physique consists of both aesthetics and size. Also, his wide-capped shoulder tapering down to his tiny waist gives him the V-taper look that’s admired by his fans globally. Along with his genetics, his dedication and discipline are mind-blowing and helped him gain the physique everyone desires to have.
Sergi Constance’s Workout Routine
Many might think that Sergi is doing a lot of fancy exercises, but it isn’t true. He usually goes for basic movements for most of his workout. Similarly, he involves different exercises based on each muscle group. Below is one such workout plan that will help you better understand Sergi’s workout philosophy.
Monday – Chest & Triceps
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Bench Press | 3 | 10 |
| Incline Bench Press | 3 | 10 |
| DB Chest Fly | 3 | 12 |
| Push – Ups | 3 | 10 |
| Dips | 3 | 12 |
| DB Press | 3 | 10 |
| Cable Crossover | 3 | 10 |
| Triceps Pushdowns | 3 | 10 |
| Skull Crushers | 3 | 8 |
| Triceps Extensions | 3 | 8 |
| Reverse Pulley Pushdown | 3 | 8 |
| Triceps Kickbacks | 3 | 10 |
| Triceps Bench Press | 3 | 8 |
Tuesday – Back
| Exercise Name | Sets | Reps |
|---|---|---|
| 1 – Arm DB Rowing | 3 | 10 |
| Bent Over BB Rowing | 3 | 10 |
| V – Bar Rowing | 3 | 10 |
| Cable Rowing | 3 | 8 |
| DB Pullovers | 3 | 8 |
| BB Deadlift | 3 | 6 |
| Lat Pulldowns | 3 | 10 |
Wednesday – Biceps
| Exercise Name | Sets | Reps |
|---|---|---|
| DB Isolation Curls | 3 | 8 |
| BB Curls | 3 | 10 |
| Preacher Curls | 3 | 8 |
| DB Hammer Curls | 3 | 10 |
| EZ Bar Curls (Reverse Grip) | 3 | 10 |
| DB Concentration Curls | 3 | 10 |
| DB Curls | 3 | 10 |
Thursday – Shoulders
| Exercise Name | Sets | Reps |
|---|---|---|
| DB Arnold Press | 3 | 8 |
| Military Press | 3 | 10 |
| DB Side Lateral Raises | 3 | 10 |
| DB Front Lateral Raises | 3 | 10 |
| Seated DB Press | 3 | 10 |
| Shrugs | 3 | 15 |
| Upright Rowing | 3 | 10 |
| Delt Fly | 3 | 8 |
Friday – Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Front Squats | 3 | 8 |
| Leg Press | 3 | 10 |
| BB Back Squats | 3 | 8 |
| Leg Extensions | 3 | 10 |
| Leg Curls | 3 | 10 |
| Stiff Leg BB Deadlift | 3 | 10 |
| Hip Extensions | 3 | 10 |
| Weighted Hip Thrusts | 3 | 8 |
Supplemental Abdominals
| Exercise Name | Sets | Reps |
|---|---|---|
| Crunches | 3 | 15 |
| Weighted Decline Bench Crunches | 3 | 10 |
| Russian Twists | 3 | 15 |
| Side Leg Raises | 3 | 12 |
| Cross Crunches | 3 | 10 |
| Hanging Leg Raises | 3 | 10 |
| Planks | 3 | 1 Min Hold |
Sergi Constance’s Diet Plan
His physique isn’t only built with workouts; the food that he eats is equally essential, and he takes care of it, too. He follows a diet that includes proportionate carbs, protein, and healthy fats, which are essential to repair and build muscles that are torn down during workouts. Below is one such diet plan that will help you understand what he likes to eat to help him build muscles.
Meal 1:
- Oats
- Eggs – 2
- Egg Whites – 6
Meal 2:
- Rice Cakes – 6
- Red Meat
- Walnuts
Meal 3:
- White Rice
- Chicken
- Walnuts
- Tomatoes
Meal 4:
- Rice Cakes – 2
- Glutamine
- Protein Shake (Whey Isolate)
Meal 5:
- Vegetables
- Walnuts
- Tuna
Meal 6:
- Vegetables
- Walnuts
- Salmon
Supplements
- Casein Protein
- Nitric Oxide
- Whey Protein Isolate
- Glutamine
- Multivitamins
- BCAAs
About Sergi Constance
Born on October 25, 1988, in Valencia, Spain, Sergi Constance is a well-known fitness model, bodybuilder, and entrepreneur who’s also famous for roles in Justice League (2017), Summertime (2018), and Zack Snyder’s Justice League (2021). He studied Physical Education & Sports Science at the University of Valencia, where his interest in fitness flourished.
Sergi’s passion for bodybuilding earned him several Men’s Physique titles. His impressive body and dedication to exercise have helped him become a popular fitness model, with appearances on magazine covers and prominent endorsements.
In addition to his bodybuilding achievements, Sergi developed the fitness wear business “Aesthetix Era” and has a sizable social media following. He inspires his millions of followers to achieve their fitness goals by sharing training regimens, nutrition recommendations, and motivational content.
Sergi Constance is known for his commitment to fitness and ability to inspire people to live healthier lifestyles.
3 Favorite Exercises of Sergi Constance
- Incline Chest Press
- Deadlifts
- Squats
Closing Thoughts
Those who have read here from them we expect that they now know about Sergi Constance’s workout routine. Similarly, if you’re his fan and want to try his workout, we encourage you to do so, as his workout is good for targeting your whole body, which will help grow muscles.
