Sergi Constance: body parameters, training principles

What should be the body proportions of a mens physicist?

Recently, a trend in sports, if you can call it that, has become popular: men's physics. These are some “under-bodybuilders,” as they are called by representatives of bodybuilding and the “large masses.”

However, the prejudiced attitude on the part of the classics did not prevent these athletes from creating a separate direction in sports. Mens physicist is primarily about aesthetics and beauty.

What should be the ideal body proportions for a mens physicist

?

Body proportions mens physicist

The above nomination is a kind of symbiosis of classical bodybuilding and fitness. At demonstration performances, an athlete should not amaze the audience and judges with impressive volumes and weight. The main emphasis is on “venousness”, detailing and pumping.

Body parameters mens physics

must meet two main criteria - the proportional ratio of shoulders and waist. In addition, there are additional “characteristics”: a pretty face, healthy skin, not skinny legs, sculpted abs.

The waist is as narrow as possible, the shoulders are as wide as possible. This is the law of proportion of mens physicists. The whole point of the nomination is aesthetics with moderate muscle volume, demonstration of ideal body parameters

and proportions.

What should be the body parameters of a mens physicist - dry numbers

To understand what body parameters an athlete must have in order to adequately represent himself in the category, let's look at the famous athletes in this discipline.

Jeff Seid

The youngest IFBB professional. The guy was only born in 1994, but has already managed to take part in more than a dozen tournaments among beachgoers. With a height of 182 cm, Jeff weighs 92 kg - this is a competition weight.

The volume of the biceps is 45 cm, the waist is 75 cm. Seid's chest is 128, and the lower leg is 43 cm. Both forearms are 39 cm. That is, you have already figured out that for success you need at least 90 kg with a height of 180 cm.

This is what the athlete looks like now: the body proportions of this men's physicist

impressive.

Sergi Constance

Let's give an example of another famous beachgoer, fitness model and esthete Sergi Constance. Anthropometry mens physics

looks like this: the bodybuilder’s height is 185 cm, which is slightly higher than Seyd’s, and, accordingly, 98 kg of dry mass. Sergi's biceps reached 48.5 cm, his chest volume was 126 cm. That is, this athlete weighs over 90 kg.

It is worth noting that the weight of the athlete decides. Recently, there has been a tendency that, under equal conditions, judges rate higher those who have more impressive muscle volumes. This is what Sergi Constance’s body proportions look like now:

Denis Gusev enjoys great success in foreign tournaments, which is why his proportions and body sizes

When analyzing the ideal for mens physics, it should also not be overlooked. Denis is 186 cm tall and weighs about 95 kg. The chest volume is 116 cm, biceps 44 cm, while the waist is 83 cm. The athlete is now preparing for competitions and looks like this:

What's the result?

Here is the ratio of body proportions that mens physicists need to focus on:

• Height: 180-190 cm
• Weight: 92 – 100 kg
• Biceps: from 45 to 50 cm
• Chest volume: 115 – 130 cm
• Waist: 75-85 cm

Thus, the ideal body proportions of a mens physicist are, of course, tall height, weight over 90 kg, broad shoulders and a narrow waist. But remember, everyone has their own ideals, and there are no limits to perfection. In addition, many athletes win places with their charisma, attractiveness, confident behavior on stage, and, in the end, their smile!

Body proportions mens physicist

The above nomination is a kind of symbiosis of classical bodybuilding and fitness. At demonstration performances, an athlete should not amaze the audience and judges with impressive volumes and weight. The main emphasis is on “venousness”, detailing and pumping.

More on the topic:

How do beachgoers train?

Body parameters mens physics

must meet two main criteria - the proportional ratio of shoulders and waist. In addition, there are additional “characteristics”: a pretty face, healthy skin, not skinny legs, sculpted abs.

The waist is as narrow as possible, the shoulders are as wide as possible. This is the law of proportion of mens physicists. The whole point of the nomination is aesthetics with moderate muscle volume, demonstration of ideal body parameters

and proportions.

Sergi Constance training program

Who among us does not dream of a beautiful and athletic body? There are a huge number of training programs that promise us to achieve results in a short time. In fact, when we start training with it, it turns out that it’s not really suitable for us.

If we want to achieve the desired results without the use of pharmacology (steroids), then we need to train according to the program of athletes who do not take them. Sergi Constance is one of the few such athletes.

Sergi Constance is a PRO athlete, WBFF Muscle Model champion and a very famous fitness model. He has repeatedly topped the list of those with the best figure in the world. However, as a child, Sergi Constance was a chubby boy who loved sweets and fatty foods. But everything in his life changed when he saw a photo of Evan Centopani, an IFBB professional bodybuilder, in one of the magazines. Sergi Constance was so inspired that he began to change his whole life.

The Sergi Constance training program consists of 5 training days and 2 rest days. This program uses all muscle groups. However, leg training is divided into 2 days. In the first, we train the quadriceps and calves, and in the second, the hamstrings.

What should be the body parameters of a mens physicist - dry numbers

To understand what body parameters an athlete must have in order to adequately represent himself in the category, let's look at the famous athletes in this discipline.

Jeff Seid

The youngest IFBB professional. The guy was only born in 1994, but has already managed to take part in more than a dozen tournaments among beachgoers. With a height of 182 cm, Jeff weighs 92 kg - this is a competition weight. The volume of the biceps is 45 cm, the waist is 75 cm. Seid's chest is 128, and the lower leg is 43 cm. Both forearms are 39 cm. That is, you have already figured out that for success you need at least 90 kg with a height of 180 cm. Here This is what an athlete looks like now: the body proportions of this male physicist

impressive.

Sergi Constance

Let's give an example of another famous beachgoer, fitness model and esthete Sergi Constance. Anthropometry mens physics

looks like this: the bodybuilder’s height is 185 cm, which is slightly higher than Seyd’s, and, accordingly, 98 kg of dry mass. Sergi's biceps reached 48.5 cm, his chest volume was 126 cm. That is, this athlete weighs over 90 kg.

It is worth noting that the weight of the athlete decides. Recently, there has been a tendency that, under equal conditions, judges rate higher those who have more impressive muscle volumes. This is what Sergi Constance’s body proportions look like now:

Denis Gusev

Denis Gusev enjoys great success in foreign tournaments, which is why his proportions and body sizes

When analyzing the ideal for mens physics, it should also not be overlooked. Denis is 186 cm tall and weighs about 95 kg. The chest volume is 116 cm, biceps 44 cm, while the waist is 83 cm. The athlete is now preparing for competitions and looks like this:

Arnold Schwarzenegger training with Arthur Jones

As Arnold Schwarzenegger's coach (he wanted to prepare him for the next competition), Arthur actively promoted the methods of his super training in order to move to a higher and more famous level. An article about how Schwarzenegger began training with him was published in a popular sports magazine and written on behalf of Arnold himself. After this, the coach attracted more attention.

Recalling how he trained a famous sports figure to work with weights with what many considered to be great potential, he said that he was not happy with the way the screen star continued to work with him. He talked about how he didn't get the most out of Arnold because he was used to doing exercises in a way that didn't stress his body. But this was precisely what should have been his main task. He only pretended to work out until failure, achieving the muscle stress that Arthur demanded of him. In principle, one could not expect anything different from a born actor, but Jones still saw his bluff.

The training cycle ended before one month.

Training program

Monday: Back

• Upper block row on the Hammer 4x10-15 simulator (Superset)
• Pullovers with cable 4x10-15
• Lower back rows 3x10-12 (Superset)
• Mid back rows 3x10-12
• Block row with close grip 3x10-12 (Superset)
• One-arm pull-down 3x10-12
• Hyperextension 2x15

Tuesday: Chest

• Exercise machine Pec Deck 3x10-15
• Bent-over chest press 3x10-12
• Chest press 3x10-12
• Butterfly flyes 3x10-12
• Dumbbell bench press 3x10-12
• Press down on the simulator 3x10-12

Wednesday: Quadriceps

• Leg extension on the simulator 4 x 10-15
• Leg press 45 degrees 4x10-15
• Smith machine squats 3x10-15
• Single leg press 3 x 10-15
• Vertical leg press 3 x 10-15

Thursday: Arms/Abs

• Barbell raises in a standing position 4x10-15
• Arm curls 3x10-15
• Arm curls on the simulator 3-10-15
• Block pull 4x10-15
• Extension with a barbell 3x10-15
• Extension on the simulator 3x10-15 (Superset giant)
• Leg raises 3x20
• Leg raises with bent knees 3x20
• Raises on the simulator 3x20

Friday: Shoulders/Calves

• Standing press on the simulator 3x10-15
• Lateral lifts 3x10-15
• Lifting dumbbells overhead 3x10-15
• Rear delt flyes 3x10-15
• Seated shoulder press 3x break
• Seated calf raises 5x10-20

Saturday: Rest

Recovery

Sunday: Rest

Recovery

Sergi Constance: the path to superhero success

Monday: Quads/Calves

1. Calf extension: 5 sets of 20 reps
2. Squats: 4 sets of 15 reps
3. Leg press: 4 sets of 15 reps
4. Calf extension: 3 sets of 20 reps per leg
5. Seated calf press: 4 sets of 20 reps
6. Standing Calf Press: 3 sets of 12 reps

Tuesday: Chest/Triceps/Abs

1. Bench press at an angle: 5 sets of 10-15 reps
2. Incline dumbbell press with hammer grip: 4 sets of 10-15 reps
3. Lying dumbbell flyes: 4 sets of 10 reps
4. Reverse dumbbell press: 4 sets of 10 reps
5. Dips: 3 sets of 10-12 reps
6. Overhead dumbbell extension: 3 sets of 10-12 reps
7. French bench press: 4 sets of 10-12 reps

Wednesday: Back/Biceps

1. Lat Pulldown: 4 sets of 10-12 reps
2. Bent-over rows: 3 sets of 10-12 reps
3. 1 arm dumbbell row: 3 sets of 10-15 reps
4. Reverse grip lat pulldown: 3 sets of 10-15 reps
5. Deadlift: 4 sets of 10-12 reps
6. Hammer grip dumbbell curls: 3 sets of 10-15 reps
7. Concentrated curls with 1 arm: 3 sets of 10-15 reps

Thursday: Rest

Friday: Shoulders/Trapezius

1. Seated dumbbell press: 4 sets of 15-20 reps
2. Seated dumbbell lateral raises: 4 sets of 15-20 reps
3. Reverse flyes in the Pek-Dek simulator: 4 sets of 15-20 repetitions
4. Barbell rows to the chin: 4 sets of 15-20 reps
5. Dumbbell shrugs: 4 sets of 15-20 reps

Saturday: Hamstrings/Abs

1. Lying calf curl: 4 sets of 15-20 reps
2. Straight-legged barbell row: 4 sets of 6-12 reps
3. Calf Curl: 4 sets of 15-20 reps per leg
4. Ab crunches: 3 sets of 20 reps
5. Hanging leg raises: 3 sets of 20 reps

Sunday: Rest

Cardio, Sergi runs on an incline three times a week for 30-45 minutes. At the same time, he prefers not too intensive execution.

NUTRITION

Biography of Sergi Constance

Sergi Constance (sometimes spelled Sergi Constance) was born and raised in Valencia. Since childhood, he has been interested in sports and, like all children in Spain, Sergi played football. During his school years, his favorite subject was physical education. This craving and desire to play sports determined Sergi’s future fate.

After graduating from school, in 2006, Sergio Constans entered the Catholic University “San Vicente Martir” at the Faculty of Physical Education and Sports. It was here that He first became interested in bodybuilding. He tries his hand at performing in amateur competitions. He even manages to become the champion of Spain in bodybuilding among juniors.

Sergi Constance gained his first experience as a fitness model during his university years, filming for several magazines in Spain.

In 2011, after receiving a diploma in physical education, Sergi continues to compete, but in the “Men's Physique” category. In the same year, he took 1st place at the Spain WABBA 2011 tournament.

In 2013, Sergi Constance won 4 competitions in Spain. Takes part in the NPC Tampa Wings of Strength Championship 2013 tournament, which was held in the USA and takes 1st place. But the most significant victory of Sergi Constans was 1st place at the Mr. Olympia Weekend 2013 tournament in the Muscle and Fitness Cover Model Search category.

The year 2014 also turned out to be successful for Sergi, since this year he received the status of a PRO athlete of the WBFF federation and became an advertising face for a famous sports nutrition manufacturer.

Today, Sergi Constance lives and works in Florida, USA. In addition to a successful career on the competitive scene, he is also successful as a fitness model.

His photos have been published on the covers of such famous magazines as Muscle and Fitness, Bodyfitness Muscle Show and WIRE magazine.

Sergi Constance is also one of the three owners of the best and most aesthetic press, along with Ulysses Williams and Simeon Panda.

Workout

“I work in the gym for 5 days, rest for 2 days”

This is exactly the scheme Sergi works in. The bodybuilder prefers to independently work on each zone, loading the target muscles to the maximum and spending less time working in the gym. The weekly split starts with the quadriceps, then moves on to the back and smaller groups that act as support muscles when performing multi-joint exercises with weights. The athlete trains intensively, with the goal of destroying muscle fibers so that after recovery they become stronger and more voluminous. In training to develop strength, he performs 6-8 repetitions in each set. When working on relief, the number of takes doubles, but reduces the weight.

“You can achieve success in bodybuilding only if you really enjoy it and are motivated by your opponents,” the athlete likes to repeat.

Monday:

1. Leg presses.
2. Seated ankle flexion and extension.
3. Squats with a barbell on trapezes.
4. Toe raises

Tuesday: lats and biceps

1. Raising projectiles.
2. Bent-over straight rows in front of you.
3. Rows with one hand with emphasis.
4. "Hammers."
5. Stanovaya.
6. Alternating arm curls on the Scott bench.

Wednesday: triceps, torso

1. Hummer.
2. Bench presses with a raised back.
3. Bars.
4. "Butterfly".
5. Rows on a block machine.
6. French press.

Friday: shoulders

1. Vertical dumbbell presses.
2. Lateral extensions while standing and bending over.
3. Pulls to the chin.

Saturday: thighs, abdominal muscles

1. Lying ankle curls.
2. Deadlift.
3. Crunch modifications.
4. Hanging limb raises.

Sergi prefers low-intensity cardio to HIIT training - running on a treadmill every other day for 30 minutes.

“It burns fat and helps you stay in shape.”

A few weeks before the competition, he focuses on strength exercises, increasing the duration and frequency of sessions.

Who trains Conor?

Sergei Pikulsky (wrestling). Moldovan, played for the Moldavian children's wrestling team. After a serious back injury, he moved first to the USA, then to Ireland, where he began training at the SBG gym (John Kavanagh's club, where McGregor began training in MMA). Trained Conor since 2007.

John Kavanagh (BJJ). He took part in the first MMA competitions in Ireland and England, but did not become a famous fighter. But he became the first Irishman to receive a black belt in BJJ. In 2001 he opened the Straight Blast Gym (SBG) MMA fight club in Dublin, where he began teaching BJJ. It is in this gym that Conor has been training since 2006.

Owen Roddy. Since 2001 (that is, since the year of foundation) he has been studying at SBG. He started as a student, then trained children, then adults, including professionals.

Ido Portal (“movement coach”). An Israeli who created his own “culture of movement”: a whole-body training system consisting of gymnastic exercises, yoga and dance.

George Lockhart (nutritionist).

Among Conor's regular sparring partners, Artem Lobov and Gunnar Nelson are known.

By the way, when Conor was offered to sign with the UFC, and he was preparing for his first fight there, he promised to take with him everyone who helped him in training. And he kept his promise.

Sergi Constance: body parameters, training principles

> Athletes > Mens Physicist > Sergi Constance: the path to superhero success

Fans know the Spanish athlete and social media star from his performances in the “Men`s Physique” category, shooting for the covers of sports magazines such as “Muscle and Fitness”, “Bodyfitness Muscle Show”, and advertising for sports nutrition.

Anthropometry

Sergi Constance is well built and has clearly defined relief. The prominent part of the figure is the square shoulders. Although they are not as voluminous as those worn by Jaco De Bruyn and Phil Heath, the volume is ideal for a natural athlete. Sergi's back is clearly defined, the contours of the edges of the pectoral muscles and abs are clearly outlined.

• With a height of 185 cm;
• Sergi Constance's weight is 96 kg;
• biceps girth - 49 cm;
• waist – 73;
• hips – 81.

To achieve such results, the athlete advises his subscribers to “work like your life depends on it and always stay motivated.”

Sports body modification by Sergi Constance

Year and place of birth of Sergi Constance: 10/25/1988, Valencia, Spain. A childhood passion for football determined his choice of life path. After school in 2006

the young man entered San Vicente Martir at the Faculty of Physical Education. He started lifting iron at a local gym and soon made his debut at amateur competitions. Next was the victory among juniors.

At the same time, Sergi Constance posed for several magazines, which is how he made a living.

Competitions

“I feel like bodybuilding is in my blood. I'm always ready to win"

After receiving his diploma, Sergi's life did not change. He continued to perform, participate in photo shoots and train desperately. In 2011 he won the “Spain WABBA” competition. After 2 years, awards appeared in his piggy bank for winnings in 4 national tournaments.

In 2013, there was stunning success at the Tampa Wings of Strength championship.

The most memorable moment was the championship at Mr. Olympia in the same year in the “Muscle and Fitness Cover Model Search” category. In 2014, the guy received a professional card and signed an expensive contract with one of the leading sports brands.

Workout

“I work in the gym for 5 days, rest for 2 days”

This is exactly the scheme Sergi works in. The bodybuilder prefers to independently work on each zone, loading the target muscles to the maximum and spending less time working in the gym.

The weekly split starts with the quadriceps, then moves on to the back and smaller groups that act as support muscles when performing multi-joint exercises with weights.

The athlete trains intensively, with the goal of destroying muscle fibers so that after recovery they become stronger and more voluminous. In training to develop strength, he performs 6-8 repetitions in each set. When working on relief, the number of takes doubles, but reduces the weight.

“You can achieve success in bodybuilding only if you really enjoy it and are motivated by your opponents,” the athlete likes to repeat.

Monday:

Tuesday: lats and biceps

Wednesday: triceps, torso

Friday: shoulders

Saturday: thighs, abdominal muscles

Sergi prefers low-intensity cardio to HIIT training - running on a treadmill every other day for 30 minutes.

“It burns fat and helps you stay in shape.”

A few weeks before the competition, he focuses on strength exercises, increasing the duration and frequency of sessions.

Diet Sergi Constance

The diet includes simple foods + sports nutrition:

• oatmeal, 2 eggs + 6 whites;
• 6 rice flour cakes, meat, nuts;
• poultry with rice, vegetable salad with walnuts;
• 2 flatbreads + sports drink;
• tuna, vegetables;
• protein product + 50 g cashews.

Among sports supplements, the athlete prefers nitric oxide, creatine, BCAA complex, vitamins, and whey cocktails, which he takes before and after exercise, and before bed.

What else does he do?

The athlete is proud of his victories and makes big plans for the future. So far everything is going as he planned. Sergi recently moved from the IB federation to the WBFF and in 2022 won the prestigious competition at “CHICAGO PRO” in his category. He then signed a contract with the Gersh Agency and is starring in the Justice League series with Kai Greene.

“I’m proud to play the role of Zeus in the Justice League movie alongside Hollywood stars and feel like a superhero on set.”

Competitions

“I feel like bodybuilding is in my blood. I'm always ready to win"

After receiving his diploma, Sergi's life did not change. He continued to perform, participate in photo shoots and train desperately. In 2011 he won the “Spain WABBA” competition. After 2 years, awards appeared in his piggy bank for winnings in 4 national tournaments. In 2013, there was stunning success at the Tampa Wings of Strength championship. The most memorable moment was the championship at Mr. Olympia in the same year in the “Muscle and Fitness Cover Model Search” category. In 2014, the guy received a professional card and signed an expensive contract with one of the leading sports brands.

Career Achievements

During his career, Helmut managed to:

• become a two-time winner of the United Nations Military Skills;
• win second place on Mr. Europe and eleventh place at Mr. World;
• came second in the 1997 Bench Press Competitor;
• enter the TOP 20 Men's Health Competition;
• be a member of the European Muscle Model & Natural Bodybuilding Champion for three years in a row - 2008, 2009 and 2010, as well as in FAME 2011 European Natural Bodybuilding Champion and Muscle Fitness Model Runner-Up;
• take part in MiamiPro 2012 European Natura, as well as in 2013, but in the category of athletes over 40 years old;
• become second in Open Class - Muscle Model Class B.

Among Strebl’s latest achievements, it should be noted first places at the Miami Pro World Championship 2014: Bodybuilding and Muscle Model Over 40.

Instagram page fitness bodybuilding muscled fitness model men

Everyone who wants to become popular, the first thing in the 21st century is to start an Instagram page to post their photos, videos from their workouts, how they work out and perform various sets of exercises, and also what they eat for breakfast, lunch, dinner, in addition to nutritious meals, they also share with subscribers the secrets of what sports supplements they use to build up muscle mass quickly and effectively and talk about their personal experience of taking protein supplements, fat burners and other methods of how you can quickly build up your muscles using sports pharmacology so as not to harm your health.

Diet Sergi Constance

The diet includes simple foods + sports nutrition:

• oatmeal, 2 eggs + 6 whites;
• 6 rice flour cakes, meat, nuts;
• poultry with rice, vegetable salad with walnuts;
• 2 flatbreads + sports drink;
• tuna, vegetables;
• protein product + 50 g cashews.

Among sports supplements, the athlete prefers nitric oxide, creatine, BCAA complex, vitamins, and whey cocktails, which he takes before and after exercise, and before bed.

What supplements do you use?

Multivitamins, glutamine, BCAA, casein, whey, nitric oxide.

05.12.2016 0 11,

Sergi Constance was born on October 25, 1988 in Valencia, Spain. Since childhood, Sergi was very fond of physical education and played football. Already at this age, it was clear that his future destiny would be inextricably linked with sports. After graduating from school, Sergi did not change his views, and in 2006 he entered the Catholic University “San Vicente Martir” at the Faculty of Physical Education and Sports. After which he begins to actively train in the gym and perform in competitions. This bears fruit and soon he becomes the champion of Spain in bodybuilding among juniors. After graduating from university, he participates in the “Spain WABBA 2011” competition in the Men’s Physicist category, where he takes first place.

After some time, he moved to the USA, where he won the NPC Tampa Wings of Strength Championship 2013 competition. In the same year, Sergi wins his most significant competition “Mr. Olympia Weekend 2013” ​​in the “Muscle and Fitness Cover Model Search” category. A year later, he will receive a WBFF card and, together with Anllela Sagra, will become the advertising face of a famous sports nutrition manufacturer.

At the moment, Sergi Constance is one of the most famous fitness models in the world, and is considered a recognized esthete on a par with Ulysses Williams and Simeon Panda. He has a couple of million followers on Instagram, appears on the covers of various fitness magazines, and has signed a contract with a sports nutrition manufacturer.

• Height - 185 cm
• Competition weight - 98 kg
• Weight in the off-season - 103 kg
• Chest - 126 cm
• Biceps – 48 cm

The most significant achievements of Sergi Constance

• "Mr. Olympia Weekend 2013" in the category "Muscle and Fitness Cover Model Search" 1st place
• "NPC Tampa Wings of Strength Championship 2013" 1st place
• Mens Phisique NPC Southern States Championship, Fl., EEUU 2nd place
• Mens Physique IFBB La nucia xpecience championship, Spain 1st place
• Mens Physique IFBB Noray trophhee championship, Spain 1st place
• Mens Physique IFBB Bigastro trophee championship, Spain 1st place
• Mens Physique IFBB Callosa de segura championship, Spain 1st place
• Copa de España/Spain - Wabba 2011 1st place

What else does he do?

The athlete is proud of his victories and makes big plans for the future. So far everything is going as he planned. Sergi recently moved from the IFBB federation to the WBFF and in 2022 won the prestigious competition at “CHICAGO PRO” in his category. He then signed a contract with the Gersh Agency and is starring in the Justice League series with Kai Greene.

“I’m proud to play the role of Zeus in the Justice League movie alongside Hollywood stars and feel like a superhero on set.”

Health

It doesn't matter what your weight is. Cain Velasquez proved by his example that you can have all the qualities of a fighter: brutal, powerful muscles, light legs and lightning speed.

Kane moves like a welterweight, has more power than most heavyweights, and can move up to middleweight if desired.

Kane showed that through hard work you can develop all the qualities of a fighter: technique, size, strength, speed, endurance, etc.

If you are a beginner fighter, or want to become one, start with the basics - build your base with a good training regimen, and the climb to the top will become much easier.

Diced Up: Fitness Model Sergi Constance Talks With Simplyshredded.com

The Ultimate Lifting Experience

Age: 24 Height: 6'1” – 185 cm

Weight: 94 kg – 207 lbs.

How did you get started with bodybuilding?

I remember there was a time during my younger years where I wanted to become bigger and stronger so I signed up at the local gym. After a few weeks of intense training I fell in love with bodybuilding and eventually I decided to focus all my attention on building the best body possible.

I have been able to achieve the body I have today thanks to years of consistent dieting and training. The fitness lifestyle has been very rewarding and I have loved every bit of the journey.

Where does your motivation come from?

I have always been a very competitive person and when I set a goal I do whatever it takes to achieve it! My fans are also an inspiration for me to keep going and push myself harder each day.

My ultimate motivation comes from my inner goal to one day become a world famous fitness model and have one of the best physiques in the industry.

Monday: Quads/Calves

• Leg Extensions 5×20
• Squats 4x15
• Leg Press 4x15
• 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 4x10
• Decline Chest Press 4×8-12
• Dips 3x10
• Triceps Extension 3×10
• Incline Skull Crushers 4x10

Wednesday: Back/Biceps

• Lat Pulldown Wide Grip 4x10
• Rows 4x10
• One Arm Dumbbell Rows 3×10-15
• Lat Pulldown Reverse Grip 3×10-15
• Deadlifts 4x10
• Hammer Curls 3×10-15
• Preacher One Arm Dumbbell Curls 3×10-15

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