Imie: Sergi
Nazwisko: Constance
Wzrost: 185cm
Przykładowy trening Monday: Quads/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/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
Rest Day
Friday: Shoulders/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/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
Recovery
Zdjęcia 
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Sergi Constance 
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