sergi constance routine*

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

sergi constance routine

gambe 6 exercises, 1 hr 2 mins

Machine Leg Extension	5x20,8,8,8,8 reps	rest: 90s
Barbell Squat	4x15,8,8,8 reps	rest: 120s
Machine Leg Press	4x8 reps	rest: 90s
Machine Single-Leg Extension	3x20 reps	rest: 60s
Calf Press On Leg Press	3x30 reps	rest: 60s
Machine Ab Crunch	4x25 reps	rest: 90s

petto 5 exercises, 48 mins

schiena 7 exercises, 1 hr 1 min

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 120s
Machine Seated Row	4x10 reps	rest: 90s
Dumbbell One-Arm Row	3x15,10,8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x15,10,8 reps	rest: 120s
Back Hyperextension	4x20 reps	rest: 90s
Dumbbell Hammer Curl	3x20,15,8 reps	rest: 90s
Dumbbell One-Arm Zottman Preacher Curl	3x15,10,8 reps	rest: 90s

spalle 6 exercises, 53 mins

Machine Shoulder Press	4x20,15,10,8 reps	rest: 120s
Dumbbell Seated Side Lateral Raise	4x20,15,10,8 reps	rest: 90s
Dumbbell One-Arm Bent-Over Reverse Fly	4x20,15,10,8 reps	rest: 90s
Cable Upright Row	4x15,10,10,8 reps	rest: 90s
Dumbbell Shoulder Shrug	5x20,15,15,8,8 reps	rest: 60s
Machine Ab Crunch	4x25 reps	rest: 90s