SERGI CONSTANCE BIOGRAPHY | HEIGHT WEIGHT DIET LIFESTYLE AND PHOTO GALLERY |
Sergi Constance, born 25 October 1988, is originally from Spain and a professional fitness model and fitness athlete
5 year degree in Sciences of Physical Education and Sports
Owner of Aesthetix Era clothing and training apparel
Fitness For Him magazine cover
2013
Champion "Muscle and Fitness Covermodel Search" at Mr.Olympia Weekend
1st - Mens Phisique NPC Tampa Wings of Strengh Championship. Fl., E.E.U.U. and Overall Champion Mens Physique.
2nd - Mens Phisique NPC Southern States Championship, Fl., E.E.U.U.
1st - Mens Physique I.F.B.B. La nucia xpecience championship, Spain
1st - Mens Physique I.F.B.B. Noray trophhee championship, Spain
1st - Mens Physique I.F.B.B. Bigastro trophee championship, Spain
1st - Mens Physique I.F.B.B. Callosa de segura championship, Spain
Iron Man magazine cover
Solid Homme magazine cover
Wire magazine cover
2012
Muscle and Fitness magazine cover
Body Fitness Muscle Show magazine cover
2011
1st - Copa de España/Spain - Wabba 2011
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Sergi’s Training Plan
A week’s routine of Sergi’s might look something like:
Monday: Quads and Calves
- Leg Extensions 5×20
- Squats 4×15
- Leg Press 4×15
- Single Leg Extension 3×20
- Seated Calf Raises 4×10
- Standing Calf Raises 3×8-12
Tuesday: chest – Triceps – Abs
- Incline Bench Press 5×10-20
- Incline Hammer Press 4×10-15
- Dumbbell Fly’s 4×10
- Decline Chest Press 4×8-12
- Dips 3×10
- Triceps Extension 3×10
- Incline Skull Crushers 4×10
Wednesday: Back and Biceps
- Lat Pulldown Wide Grip 4×10
- Rows 4×10
- One Arm Dumbbell Rows 3×10-15
- Lat Pulldown Reverse Grip 3×10-15
- Deadlifts 4×10
- Hammer Curls 3×10-15
- Preacher One Arm Dumbbell Curls 3×10-15
Thursday: Rest Day
Friday: Shoulders and Traps
- Seated Dumbbell Shoulder Press 4×10-20
- Seated Lateral Side Raises 4×10-20
- Rear Delt Machine 4×10-20
- Upright Row 4×10-20
- Dumbbell Shrugs 4×10-20
Saturday: Hamstrings and Abs
- Lying Leg Curls 4×15-20
- Stiff Legged Deadlift 4×6-12
- Hamstring One Leg Curls 4×10-20
- Crunches 3×15
- Hanging Leg Raises 3×20
Sunday: Rest Day
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Nutrition
Sergi’s diet is consistent of a typical competitive sports person. He will primarily eat lean meats, healthy fats, and clean carbohydrates.
A typical day’s eating will look something like:
- Meal 1: Oats, 2 Eggs & 6 Egg Whites
- Meal 2: 6 Rice Cakes & Red Meat & Walnuts
- Meal 3: White Rice, Chicken, Tomatoes & Walnuts
- Meal 4: 2 Rice Cakes, Protein Shake, Isolate Protein & Glutamine
- Meal 5: Tuna, Vegetables & Walnuts
- Meal 6: Salmon, Vegetables & Walnuts
For supplements:
- Multivitamins
- BCCA’s
- Glutamine
- Nitric Oxide
- Whey Protein Isolate
- Casein Protein
Idols and Influences
Sergi continuously competes against some of the best fitness models on the planet. He uses his drive and motivation to one day become the best physique competitor in the world. Using this motivation to surpass his peers, Sergi’s drive to win comes from paying close attention to his competitors and making sure that he stays on top by working hard inside and outside of the gym.
Follow Sergi constance On Instagram http:instagram.com/sergiconstance
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The Ultimate Workers®
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