Gym Motivation Workout: Sergi Constance
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: Shoulders 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