Sergi Constance Workout Routine and Diet Plan [2020]

By | April 4, 2020

So we will talk about the Sergi Constance workout routine and Sergi Constance diet plan in this article. Sergi Constance is a Spanish fitness model and performer, he is also an IFBB pro cardholder and won many bodybuilding tournaments before he can even get that IFBB pro card.

Sergi Constance Workout Routine and Diet Plan

Sergi Constance Workout Routine and Diet Plan

His fan following is also great, many people even consider him one of the best aesthetic bodybuilders ever. The Sergi Constance body is made purely by years of hard work and a strict disciplinary diet plan.

Sergi Constance Body Stats

Sergi Constance Height 1.85 Meters
Sergi Constance Weight 102 Kg
Sergi Constance Age 31 Years
Chest 50 Inch
Waist 34 Inch
Biceps 20 Inch

If you are a fan of American IFBB professional bodybuilder Kai Greene then must check Kai Greene Workout and Diet


Sergi Constance Workout Routine

The workout routine of Sergi Constance contains only bodybuilding exercises and nothing else. He usually spends 2 to 3 hours a day training in the gym and rest of the time he is either traveling to teach other trainers and bodybuilders in different countries or he is at his home eating, resting and taking care of his business.

Sergi Constance Workout Routine

Sergi Constance Workout Routine

Sergi Constance Workout Includes –


So the cardio part is not really something that any bodybuilder does a lot as it will reduce the amount of mass and you won’t be able to get bigger if you do a lot of cardio.

So Sergi Constance also does cardio as part of his warm-up before stepping into the real workout. Sometimes he likes to do an incline treadmill walk for 15 minutes, sometimes stair masters for 15 minutes.

So what you do doesn’t really matter, it’s just for warm-up so you can choose whatever cardio exercise suits you the best.


Sergi Constance Abs Workout

Abs are must train every day for many bodybuilders, Sergi Constance is no exception as well. He also loves to train abs every day for about 20 to 30 minutes before starting his weight training workout routine.

  • Crunches, 20 reps
  • Decline Bench crunches with weights, 20 reps
  • Russian twist, 20 reps
  • Side leg raise, 20 reps
  • Cross Crunches, 20 reps
  • Hanging leg raises, 20 reps
  • Plank Hold, 1 minute

After completing the whole circuit rest for a minute or 2 and then repeat the circuit 2 more times.


Chest and Triceps

Sergi Constance Chest Workout

With every set increase the amount of weight.

  • Flat Bench press
  • Incline Bench press
  • Dumbbell chest flyes
  • Dumbbell press
  • Chest press
  • Push-ups
  • Dips
  • Cable cross


Sergi Constance Triceps Workout

  • Tricep pushdowns
  • Skull crusher
  • Tricep extension
  • Pulley pushdown
  • Reverse pulley pushdown
  • Tricep kickbacks
  • Tricep dips
  • Tricep bench press

More about ‘Sergi Constance exercise’ routine is given below.

If you are a fan of an American IFBB professional bodybuilder Phil Heath then you must check out Phil Heath Workout and Diet


Back and Biceps

Sergi Constance Biceps Workout

Sergi Constance Biceps Workout

Sergi Constance Back Workout

  • One-Arm dumbbell rows
  • Bent-over rows
  • V-bar rows
  • Cable rows
  • Pullovers
  • Deadlift
  • Lat pulldown


Sergi Constance Biceps Workout

  • Biceps curls
  • Isolation curls
  • Barbell curls
  • Preacher hammer curls
  • Cross hammer curls
  • Reverse grip EZ bar curls
  • Concentration curls


Sergi Constance Shoulders Workout

  • Arnold press
  • Military press
  • One-Arm pulley Side lateral raises
  • Front bar raises
  • Sitting Dumbbell press
  • Shrugs
  • Upright rows
  • Delt flyes

More about Sergi Constance workout routine is given below.


Sergi Constance Legs and Glutes Workout

  • Front and back squats
  • Leg press
  • Leg extension
  • Leg curls
  • Stiff-leg deadlift
  • Hip extension
  • Weighted hip raises/ hips thrusts


Calves and Forearms

Sergi Constance Forearms Workout

  • Wrist curls
  • Reverse wrist curls


Sergi Constance Calves Workout

  • Donkey calf raises
  • Standing calf raises
  • Sitting calf raises
  • Calf raises on leg press machine

This is all about Sergi Constance workout routine.

Sergi Constance arms

Sergi Constance arms

Also, check out King of Bodybuilding Arnold Schwarzenegger workout  and Arnold Schwarzenegger Diet


Sergi Constance Diet Plan

Diet plan of Sergi Constance’s is a well-balanced diet plan with a fair amount of protein, carbs, vitamins, and other nutrients as well.

He also drinks a lot of water to make sure his body is hydrated and recovers all the water that he lost during his workout. He eats about 6 meals a day with lots of carbs and protein-filled in those meals.

Sergi Constance Diet Plan

Sergi Constance Diet Plan

Sergi Constance Diet Includes –

Sergi Constance Breakfast Meal

  • Oatmeal
  • 6 to 8 Egg whites with 2 whole eggs
  • Some cottage cheese


2nd meal

  • Steak
  • Walnuts or almonds
  • Rice 


Lunch Meal In Sergi Constance Diet

  • Rice
  • Chicken breast
  • Veggies



  • Protein shake
  • Avocado
  • Glutamine



  • Tuna sandwich
  • Salad
  • Almonds



Dinner meal in Sergi Constance diet includes:

  • Fish or chicken breast
  • Veggies
  • Salad

This is all about Sergi Constance diet plan.

Sergi Constance

Sergi Constance

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