Scribd
Upload
2K views

Sergi Constance Workouot Routine

This document outlines Sergi Constance's 5 day workout routine which focuses on different muscle groups each day. On Mondays the routine targets quads and calves with exercises like leg extensions, squats, and calf raises. Tuesdays are dedicated to chest, triceps, and abs. Wednesdays focus on back and biceps. Thursdays are for rest. Fridays target shoulders and traps with moves like shoulder presses and shrugs. Saturdays finish the week by working hamstrings and abs.

Uploaded by

Dante Lifestylee
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
2K views

Sergi Constance Workouot Routine

This document outlines Sergi Constance's 5 day workout routine which focuses on different muscle groups each day. On Mondays the routine targets quads and calves with exercises like leg extensions, squats, and calf raises. Tuesdays are dedicated to chest, triceps, and abs. Wednesdays focus on back and biceps. Thursdays are for rest. Fridays target shoulders and traps with moves like shoulder presses and shrugs. Saturdays finish the week by working hamstrings and abs.

Uploaded by

Dante Lifestylee
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 2

Sergi Constance Workouot Routine Monday: Quads/Calves

Leg Extensions 520 Squats 415 Leg Press 415 Single Leg Extension 320 Seated Calf Raises 410 Standing Calf Raises 38-12 Incline Bench Press 510-20 Incline Hammer Press 410-15 Dumbbell Flys 410 Decline Chest Press 48-12 Dips 310 Triceps Extension 310 Incline Skull Crushers 410 Lat Pulldown Wide Grip 410 Rows 410 One Arm Dumbbell Rows 310-15 Lat Pulldown Reverse Grip 310-15 Deadlifts 410 Hammer Curls 310-15 Preacher One Arm Dumbbell Curls 310-15

Tuesday: Chest/Triceps/Abs

Wednesday: Back/Biceps

Thursday: Rest
Rest Day

Friday: Shoulders/Traps
Seated Dumbbell Shoulder Press 410-20 Seated Lateral Side Raises 410-20 Rear Delt Machine 410-20 Upright Row 410-20 Dumbbell Shrugs 410-20

Saturday: Hamstrings/Abs

Lying Leg Curls 415-20 Stiff Legged Deadlift 46-12 Hamstring One Leg Curls 410-20 Crunches 315 Hanging Leg Raises 320

You might also like