This workout from bodybuilder Sergi Constance will help with that physique and massive growth.
Sergi Constance is a Spanish bodybuilder competing in the Men’s Physique category. With a successful bodybuilding career, he has since added other ventures to his resume, along with his massive and shredded physique that he clearly worked hard for.
Too often do we look at ourselves and think we could do better with things such as our diet, with our workouts, and especially the gains we make. But this is where we may run into some problems. It can be easy to say we want to make that change, but actually stepping up to do it is an entirely different thing. What can be helpful is a solid workout routine already put in place by some of those bodybuilders and professional athletes we already follow. This workout from Sergi Constance is one to help fire up your muscles, force that strength and size, and give you confidence in a great week long full body workout.
The struggle many of us face is in fact setting up a great routine to follow. Not only does this provide us with the right exercises to tackle but it keeps us on track, and as creatures of habit, this can be more than helpful. With so many influencers and others online claiming to know everything about health and fitness, it can be difficult to weed around the nonsense. Looking into the programs and routines of our favorite successful bodybuilders is just one way we can start to enhance our own growth.
Our team at Generation Iron is going to break it down.
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Full Name: Sergi Constance | ||
| Weight | Height | Date Of Birth |
| 215-225 lbs. | 6’1’’ | 10/25/1988 |
| Profession | Era | Nationality |
| Bodybuilder | 2010 | Spanish |
Let’s take a look at this week long workout from Sergi Constance. A great full body workout, each day lays out a muscle group and great exercises to attack it. Along with a solid diet and supplementation routine, this workout has potential to be a serious game changer for your strength and size.
About Sergi Constance
Sergi Constance is a Spanish bodybuilder, fitness model, and entrepreneur, who also holds a degree in Sciences of Physical Education and Sports. As a Men’s Physique competitor, he knows the challenge of staying lean while also encouraging that serious lean muscle growth. He’s competed in a number of competitions in Spain and around the world and has appeared on magazine covers including Iron Man, Muscle and Fitness, and Body Fitness Muscle Show.
Along with his successful bodybuilder career, he is a trainer, fitness model, and owner of his business where he customizes workout programs and meal plans for people and welcomes them to look great with his clothing line. As a real competitor and someone who genuinely knows about fitness, taking notes from Constance will prove worthwhile for your own growth, for he’s done this and is proof this workout can work wonders.
Sergi Constance Training Routine
When it comes to Sergi’s training routine, each day is packed with many exercises to really work those muscles in different ways for optimal growth. What you’ll find is a really great set-up of the right combinations to target surface muscles, as well as deeper down. Feel free to sprinkle in some cardio like a run or bike and keep it controlled. This workout is enough to power your gains to new levels.
Let’s take a look at this full workout from Sergi Constance that will work chest, triceps, back, biceps, shoulders, legs and abs.
Monday – Chest & Triceps
| Exercises | Sets | Reps |
| Bench Press | 3 | 10 |
| Incline Bench Press | 3 | 10 |
| Dumbbell Chest Fly | 3 | 12 |
| Push-Ups | 3 | 10 |
| Dips | 3 | 12 |
| Dumbbell Press | 3 | 10 |
| Cable Crossover | 3 | 10 |
| Triceps Pushdowns | 3 | 10 |
| Skull Crusher | 3 | 8 |
| Triceps Extension | 3 | 8 |
| Reverse Pulley Pushdown | 3 | 8 |
| Kickbacks | 3 | 10 |
| Triceps Bench Press | 3 | 8 |
Tuesday – Back
| Exercises | Sets | Reps |
| One Arm Dumbbell Rows | 3 | 10 |
| Bent Over Rows | 3 | 10 |
| V-bar Rows | 3 | 10 |
| Cable Rows | 3 | 8 |
| Pullovers | 3 | 8 |
| Deadlift | 3 | 6 |
| Lat Pulldown | 3 | 10 |
Wednesday – Biceps
| Exercises | Sets | Reps |
| Isolation Curls | 3 | 8 |
| Barbell Curls | 3 | 10 |
| Preacher Curls | 3 | 8 |
| Hammer Curls | 3 | 10 |
| Reverse Grip EZ Bar Curls | 3 | 10 |
| Concentration Curls | 3 | 10 |
| Dumbbell Curls | 3 | 10 |
Thursday – Shoulders
| Exercises | Sets | Reps |
| Arnold Press | 3 | 8 |
| Military Press | 3 | 10 |
| Side Raises | 3 | 10 |
| Front Raises | 3 | 10 |
| Seated Dumbbell Press | 3 | 10 |
| Shrugs | 3 | 15 |
| Upright Rows | 3 | 10 |
| Delt Flyes | 3 | 8 |
Friday – Legs
| Exercises | Sets | Reps |
| Front Squats | 3 | 8 |
| Leg Press | 3 | 10 |
| Back Squat | 3 | 8 |
| Leg Extension | 3 | 10 |
| Leg Curls | 3 | 10 |
| Stiff-leg Deadlift | 3 | 10 |
| Hip Extension | 3 | 10 |
| Weighted Hip Thrusts | 3 | 8 |
Supplemental Ab Workout
This workout can be done for whatever your desired amount of sets and reps, or you can base this workout on time if that is preferred. Strong abs are crucial to your overall development in terms of both appearance and aesthetic as well as added stability for those big lifts.
| Exercises | Sets | Reps |
| Crunches | 3 | 15 |
| Decline Bench Crunches with Weight | 3 | 10 |
| Russian Twist | 3 | 15 |
| Side Leg Raise | 3 | 12 |
| Cross Crunches | 3 | 10 |
| Hanging Leg Raises | 3 | 10 |
| Plank | 3 | 1 minute hold |
Supplementation With Sergi
When it comes to supplementation, we all need to have a good routine to partner with our workouts. Whether it be a protein supplement, pre-workout, or a host of others out there, it is imperative to handle our bodies with care. Other great supplements to consider are creatine, mass gainers, and BCAAs for better growth and recovery to stay on top of all things gains. To stay on top of your overall health and wellness, also look to a multivitamin and super greens supplement to stay in the gym and seeing great gains.
Wrap Up
This workout from Sergi Constance is a great way to target your whole body so it has no choice but to grow. When it comes to building muscle and following a great routine, taking notes from the pros and those bodybuilders we love to follow can prove to be worthwhile in the long run. Give this workout a try and really start to see that growth you want most today. Taking notes from a pro like Sergi is a great way to start seeing those gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy Sergi Constance Instagram
