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Posted 12 September 2013 by CutAndJacked.com

Workout Routine:


Sergi Constance

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Monday: Quads and calves

  • 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 and 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: Hamstrings & Abs

  • Lying Leg Curls: 4 sets × 8 – 20 reps
  • Stiff Legged Deadlift: 4 sets × 6 – 12 reps
  • Hamstring one leg Curls: 4 sets × 10 – 20 reps

 

Sunday: REST

Sergi Constance interview

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