Sergi Constance

Monday: Quads/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/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

  • Rest Day

Friday: Shoulders/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/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

  • Recovery

Elérhetőség

Békési Bálint bek.bal69@gmail.com