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sergi constance routine*
Bulking
Intermediate
Machine strength
Plan Details
The sergi constance routine* routine by valtor is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
sergi constance routine
Routine detail
Mon
gambe
Est. 62 min
6 exercises
Calf Press On Leg Press
3 Sets x 30 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Machine Single-Leg Extension
3 Sets x 20 Reps
Machine Leg Extension
5 Sets x 20,8,8,8,8 Reps
Barbell Squat
4 Sets x 15,8,8,8 Reps
Machine Leg Press
4 Sets x 8 Reps
Tue
petto
Est. 48 min
5 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
5 Sets x 20,8,8,8,8 Reps
Machine Inner Chest Press
4 Sets x 15,8,8,8 Reps
Machine Fly
5 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20,10,10 Reps
Wed
schiena
Est. 62 min
7 exercises
Dumbbell One-Arm Row
3 Sets x 15,10,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15,10,8 Reps
Dumbbell Hammer Curl
3 Sets x 20,15,8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15,10,8 Reps
Back Hyperextension
4 Sets x 20 Reps
Fri
spalle
Est. 54 min
6 exercises
Dumbbell Seated Side Lateral Raise
4 Sets x 20,15,10,8 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
4 Sets x 20,15,10,8 Reps
Cable Upright Row
4 Sets x 15,10,10,8 Reps
Machine Shoulder Press
4 Sets x 20,15,10,8 Reps
Dumbbell Shoulder Shrug
5 Sets x 20,15,15,8,8 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Sat
femorali
Est. 45 min
4 exercises
Machine Single-Leg Curl
3 Sets x 20 Reps
Bench Crunch
4 Sets x 25 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 25 Reps
