Iron Man Od Sergi Constance Workout

 

Mr. Sergi Constance always played lot of sports & games, let he have more interested to physical workout. So, first he started to join in sports training academy with the smart training in the gym but he focused on mass bodybuilding workout gradually he improved bodybuilding workout step by step.

Work Out Routine:

Monday:  Calves & Quads

•    Leg Extensions: 5 sets × 8 - 20reps
•    Squats: 4 sets × 8 - 15 reps
•    Leg Press: 4 sets × 8 - 15 reps (heavy)
•    1 leg, extensions: 3 sets x 20 reps
•    Seated Calve Raises: 4 sets × 10-30 reps
•    Standing Calve Raises: 3 sets x 8 - 12 reps

Tuesday: Chest, Triceps & Abs

•    Incline bench press: 5 sets x 8 - 20 reps
•    Incline hammer press: 4 sets x 8 - 15 reps
•    Dumbbell flat Fly’s: 4 sets × 10 reps
•    Decline chest press: 4 sets x 8 - 12 reps
•    Dips: 3 sets x 10-20 reps
•    Triceps extension: 3 sets x 8 - 15 reps
•    Incline Skull Crushers 4 sets × 10 reps

Wednesday: Back & Biceps

•    Lat Pulldowns Wide Grip: 4 sets × 10 reps
•    Low Row: 4 sets × 10 reps
•    one arm dumbbell row 3 sets x 8 -15 reps
•    Lat pulldown reverse grip 3 sets x 8 - 15 reps
•    Deadlifts 4 sets × 10 reps
•    Hammer curl: 3 sets x 20-8 reps
•    Preacher one arm dumbbell curl: 3 sets x 8 - 15 reps

Thursday:  REST

Friday: Shoulder & Traps

•    Seated Dumbbell Shoulder Press: 4 sets × 8 - 20 reps
•    Seated Lateral Side Raises: 4 sets × 8 - 20 reps
•    Rear delt ped-ek: 4 sets x 8 – 20 reps
•    Upright row: 4 sets x 8 – 15 reps
•    Dumbbell shrugs: 5 sets x 8 – 20 reps

Saturday:  Hamstring & Abs