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Sergi Constance Workouot Routine Monday: Quads/Calves

Leg Extensions 520 Squats 415 Leg Press 415 Single Leg Extension 320 Seated Calf Raises 410 Standing Calf Raises 38-12 Incline Bench Press 510-20 Incline Hammer Press 410-15 Dumbbell Flys 410 Decline Chest Press 48-12 Dips 310 Triceps Extension 310 Incline Skull Crushers 410 Lat Pulldown Wide Grip 410 Rows 410 One Arm Dumbbell Rows 310-15 Lat Pulldown Reverse Grip 310-15 Deadlifts 410 Hammer Curls 310-15 Preacher One Arm Dumbbell Curls 310-15

Tuesday: Chest/Triceps/Abs

Wednesday: Back/Biceps

Thursday: Rest
Rest Day

Friday: Shoulders/Traps
Seated Dumbbell Shoulder Press 410-20 Seated Lateral Side Raises 410-20 Rear Delt Machine 410-20 Upright Row 410-20 Dumbbell Shrugs 410-20

Saturday: Hamstrings/Abs

Lying Leg Curls 415-20 Stiff Legged Deadlift 46-12 Hamstring One Leg Curls 410-20 Crunches 315 Hanging Leg Raises 320