With a deep drive and competitive nature, this Spanish born Sergi Constance has become one of the world’s most celebrated fitness models in a short space of time.

With a constant determination to grow better and better, Sergi Constance has risen from humble beginnings to the top of the fitness industry, and in the process, become the CEO of his own company.

Sergi wants to show the world he’s not only good on stage, but also he’s someone who inspires fans world-wide to chase their dreams.

Competitions

Champion “Muscle and Fitness Cover model Search” at Mr.Olympia Weekend
1st – Men’s Physique NPC Tampa Wings of Strength Championship. Fl., E.E.U.U. and Overall Champion Men’s Physique.
2nd – Men’s Physique NPC Southern States Championship, Fl., E.E.U.U.
1st – Men’s Physique I.F.B.B. La nucia xperience championship, Spain
1st – Men’s Physique I.F.B.B. Norway trophy championship, Spain
1st – Men’s Physique I.F.B.B. Bigastro trophy championship, Spain
1st – Men’s Physique I.F.B.B. Callosa de Segura championship, Spain
1st – Copa de España/Spain – Wabba 2011

Modeling

Iron Man magazine cover
Solid Homme magazine cover
Wire magazine cover
Muscle and Fitness magazine cover
Body Fitness Muscle Show magazine cover

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

Sergi’s Diet

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

supplements

Multivitamins
BCCA’s
Glutamine
Nitric Oxide
Whey Protein Isolate
Casein Protein

What we can learn from Sergi Constance?

If you want to be the best, then there’s one thing we can learn from Sergi, and that’s being competitive isn’t such a bad thing.

Striving forward each day, and making the necessary plans to make sure your goals are set in stone, and with a constant feed of determination, you too can have a physique of greatness.