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Sergi Constance Workout Routine

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Sergi Constance's Workout Routine & Diet

What does Sergi Constance’s workout routine look like?

Sergi Constance is an amazing bodybuilder, fitness model, and social media personality who was born in Spain. Constance owns his own fitness clothing line and he is a personal trainer as well. 

Constance has always had a passion for training and he has been able to achieve his dream body thanks to his disciplined diet plan and workout routine. 

Within this article, we’ll discuss Sergi Constance’s workout routine, diet, and supplements: 


Current Stats

  • Height: 185.5 cm – 6’1″
  • Weight: 93.0 – 102.1 kg – 215 – 225 pounds
  • Age: 32 years old 
  • Birthday: 25th of October, 1988 
  • Accolades: Copa de España, Winner, 2011


Workout Principles

Sergi Constance is a competitive person and he always set goals. He began his fitness journey by signing up for a local gym and a few weeks later he fell in love with bodybuilding and he eventually decided to focus on building his best body. 


Sergi Constance Workout Routine 

Sergi Constance’s workout routine features a lot of bodybuilding exercises and he normally spends 2-3 hours a day training at the gym. When he is not at the gym he meets other trainers and bodybuilders in different countries or he is at home refuels with healthy foods. 

Here is Sergi Constance’s workout routine: 


Sergi Constance’s Cardio Workout 

Sergi Constance likes to hit cardio and when he hits cardio he performs a warm-up exercise and after that, he hits treadmill or stair masters. 


Abs Workout

On this abs routine, Sergi Constance hits a total of 7 different exercises with an average of 2 sets and 20 reps.

Here is Sergi Constance’s abs routine: 

1. Crunches (2 sets, 20 reps)

2. Decline Bench crunches with weights (2 sets, 20 reps)

3. Russian twist (2 sets, 20 reps) 

4. Side leg raise (2 sets, 20 reps)

5. Cross Crunches (2 sets, 20 reps)

6. Hanging leg raises (2 sets, 20 reps)

7. Plank Hold (2 sets, 1 minute)


Sergi Constance’s Chest and Triceps Workout 

On this chest and triceps routine, Constance performs a total of 8 exercises.

Here is Sergi Constance’s chest and triceps routine: 

1. Flat Bench press

2. Incline Bench press

3. Dumbbell chest flyes

4. Dumbbell press

5. Chest press

6. Push-ups

7. Dips

8. Cable cross


Triceps Workout

On this triceps routine, he performs a total of 8 different exercises.

Here is Sergi Constance’s triceps routine: 

1. Tricep pushdowns

2. Skull crusher

3. Tricep extension

4. Pulley pushdown

5. Reverse pulley pushdown

6. Tricep kickbacks

7. Tricep dips

8. Tricep bench press


Sergi Constance’s Back Workout

On this back routine, Sergi Constance hits a total of 7 different exercises.

Here is Sergi Constance’s back routine: 

1. One-Arm dumbbell rows

2. Bent-over rows

3. V-bar rows

4. Cable rows

5. Pullovers

6. Deadlift

7. Lat pulldown


Biceps Workout

On this biceps routine, he hits 7 exercises.

Here is Sergi Constance’s biceps routine: 

1. Biceps curls

2. Isolation curls

3. Barbell curls

4. Preacher hammer curls

5. Cross hammer curls

6. Reverse grip EZ bar curls

7. Concentration curls


Sergi Constance’s Shoulders Workout

On this shoulders routine, Sergi Constance performs a total of 8 different exercises.

Here is Sergi Constance’s shoulders routine: 

1. Arnold press

2. Military press

3. One-Arm pulley Side lateral raises

4. Front bar raises

5. Sitting Dumbbell press

6. Shrugs

7. Upright rows

8. Delt flyes


Legs and Glutes Workout

On these legs and glutes routine, he performs a total of 7 exercises.

Here is Sergi Constance’s legs and glutes routine: 

1. Front and back squats

2. Leg press

3. Leg extension

4. Leg curls

5. Stiff-leg deadlift

6. Hip extension

7. Weighted hip raises/ hips thrusts


Sergi Constance’s Forearms Workout

On this forearms routine, Constance hits 2 different exercises.

Here is Sergi Constance’s forearm routine: 

1. Wrist curls

2. Reverse wrist curls


Calves Workout

On this calves routine, he hits 4 exercises.

Here is Sergi Constance’s calves routine:

1. Donkey calf raises

2. Standing calf raises

3. Sitting calf raises

4. Calf raises on leg press machine


Sergi Constance Diet

Sergi Constance stays lean the whole year and needs to eat a solid amount of food to stay in his best shape, in order to maintain his size.

Here is Sergi Constance’s diet: 


1. Breakfast

  • Oatmeal
  • Eggs
  • Cottage cheese


2. Snack 

  • Fruit 
  • Nuts 
  • Protein shake 


3. Lunch 

  • Chicken 
  • Rice


4. Snack

  • Glutamine 
  • Avocado
  • Protein shake 


5. Dinner 

  • Fish 
  • Vegetables 



Sergi Constance uses the following supplements to help fuel his gains: 



Sergi Constance is a Spanish bodybuilder who always had a passion for training from a very young age. He studied for a few years and after that, he became the founder and owner of the fashion and fitness brand Aesthetix Era. 

What do you think about Sergi Constance’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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