Fitness Model Workout Routine: Sergi Constance

 

MONDAY: Quads & Calves

Leg Extensions: 5 sets × 8 - 20reps
Squats: 4 sets × 8 - 15 reps
Leg Press: 4 sets × 8 - 15 reps (heavy)

Circuit Workouts for Big Shoulders and a Ripped Six-Pack

This four-round circuit will build muscle and strength in the shoulders and abs.

Following a workout routine day-in and day-out can get tedious and boring. Sometimes it's a good idea to just break the routine and go with a quick and easy workout to focus on specific areas you want to build up. What better place to start than shoulders and abs? Building your shoulders gives you a broader look, and a ripped six-pack is what every man wants.

THE WORKOUT

Complete three to five rounds of the following sets. Rest two minutes in between sets. Add five pounds of resistance to each exercise per set/round.

The Six Best Exercises for Six-Pack Abs

Use these moves to get that six-pack you’ve always wanted.

Spoiler Alert: Crunches and situps are not the secret to six-pack abs. In fact, repetitive or excessive spinal flexion (e.g., bending your chest toward your knees at the back) is just about "the worst thing you can do for your back," says David Larson, C.S.C.S., a strength coach at Pulse Fitness in Scottsdale, AZ. In addition to swapping crunches for some more complex moves (detailed below), proper diet is essential for carving out that six-pack—just ask any fitness model or strength coach. But here are six key exercises to get you started on making your abs the best they’ve ever been.