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Sergi Constance Eight Pack Abs Workout

eight pack abs training

Sergi Constance is a Spanish fitness model who is famous around the world for having one of the most aesthetic physiques in the world. He is part of the new generation of top fitness models along with Ryan Terry who are dominating when it comes to aesthetics. Today I will share how this fitness model gets cover ready thick and well defined abs.

Sergi Constance Info

Nationality: Spanish
Height: 185cm
Weight: 94kg
sergi constance 8 pack abs workout

Sergi Constance abs workout for ripped 6 pack abs

In an interview with Sergi Constance shared his ideal workout out plan. It would consist of 5 workout days per week and 2 rest days. He would only train abs during 2 of those workout days mixing his ab training in with training for the rest of his body.

A typical abs workout session (after a main workout) would consist of:

3 sets of 15 crunches
3 sets of 20 leg raises (on floor or hanging)

If you choose to train abs on two workout days after your gym session for a major body part, then you can swap different exercises such as planks, using abs roller, twists, decline crunches, cable crunches and oblique crunches.

On his website he has a dedicated page of abs exercises were he shares his ab exercises from beginner level to advanced  level in order to help you to also develop the abs of a fitness model with the 3D effect.

He has also posted videos of his abs exercises on YouTube, you can watch one of them below.

Sergi Constance Look when competing at Olympia

Sergi Constance Diet for Getting 8 Pack Abs

In his interviews and on his site Sergi stresses that “A good, clean diet will make sure your abs are visible.” Sergi eats 6 meals a day and he shared the following sample diet on his simply shredded interview:

I. Oats + two eggs + 6 egg whites.
II. 6 rice cakes + red meat + walnuts.
III. White rice + chicken + tomatoes + walnuts.
IV. 2 rice cakes + protein shake + Glutamine
V. Tuna + veggiess + walnuts
VI. Salmon + veggies + walnuts.

How to Get Abs Like a Classic Bodybuilder – Arnold Schwarzenegger Abs Workout

arnold schwarzenegger ab workout routine

Arnold Schwarzenegger who is possibly the greatest bodybuilder of all time and made bodybuilding mainstream sported an aesthetic physique because aesthetics and not just size were important back then. An important part of aesthetics was having a small waist and wide broad shoulders and upper body. Having a ripped abs was part of creating this image because how one looked was an art form and by design to try and reach perfection (if you have watched pumping iron you will understand what I mean, if you haven’t you should watch it soon). Arnold was huge and yet he still managed to maintain a 34inch waist in competition shape. Having a small waist help exaggerate his v taper making him appear even bigger.

Below I will share how Arnold was able to get ripped 6 pack abs at his size.

Arnold Schwarzeneggers favourite ab exercises

When training abs Arnold would focus on doing high reps and make sure to do atleast 25 reps per set of an exercise often going for 10 minutes continuously on some exercises (he was obsessed with training and pushing beyond the gym pain).

The abs are made up of 3 different regions, the abs exercises that Arnold favoured focus on the whole ab region as you will see. Arnold revealed the exercises he used to build his ripped 6 pack abs In The Encyclopedia of Modern Bodybuilding:

Roman chair sit-ups
Hanging Knee Raises
Lying leg raises
Broomstick twists
Cable Crunches
Reverse crunches

You do not have to do 25 sets of all these exercises during the same workout, you can start off by alternating between exercises that focus on the upper abs and lower abs. As you get used to the exercises you would then begin doing more advanced abs exercises in higher reps and sets for example if you start with normal crunches and reverse crunches at first doing 5 sets of 25 reps at first, you will get used to it and start doing 2 abs exercises for 3-5 sets each for 25 or more reps per set, and you would increase it to 3 exercises with time until you are hitting about 300-500 reps during every ab workout session.

Abdominal workouts alone will not give you abs unless you are a teenager with a hyperactive metabolism (ectomorph), you often have to eat healthy and watch your calories and in the case of endomorphs (people who gain weight easily and find it hard to lose fat) you may need to do cardio as well to get ripped 6 pack abs.

How to Get Abs like Top Fitness Model Ryan Terry

fitness model abs like ryan terry

Ryan terry is one of the best fitness models in the world, he has a crazy physique and one of the best set of abs in the world. He has conquered Europe and now competes against Americans on his quest to be the best in the world on the Olympia stage. Ryan Terry is shredded all year round so today we will share his abs workout routine so that you can try and mimic it and try to get thick, blocky well developed abs like this top fitness model. We will also share his diet so that you have an idea how people who stay this shredded eat to maintain such shape.

Ryan Terry’s abs Routine

In an interview with Muscle and strength Ryan Terry revealed his top 3 favourite abs exercises as the Hanging leg raise as it targets the whole midsection, weighted crunches & the cable woodchop. In the videos below he shares ab workouts that you can do at beginner, intermediate and advanced level in order to get abs like him, so you will be able to see him doing the exercises I mentioned above.

Ryan Terry treats abs like any other muscle so he only trains them twice a week and gives them adequate time to recover.

Ryan Terry’s sample diet plan

Meal 1  120g Oats, 30g Blueberries, 10g Almonds & 30g of Whey Protein

Meal 2  3 Eggs & 2 slices of Granary Bread

Meal 3  Tin of Tuna, 300g White Potato & Mixed Salad/Vegetables

Meal 4  200g Chicken Breast & 80g Dry White Rice
Meal 5  300g Steak, 200g Sweet Potato & Mixed Vegetables

Meal 6  200g Salmon & Salad

Supplements     In an interview on a USN website Ryan terry shared his top 5 supplements as BCAA PowerPunch, Pure Protein GF-1, Hardcore Whey gH, CLA Thermos, and finally protein delite bars as a snack (please note that links in pics are affiliate links).

If you are interested in building a great aesthetic physique like Ryan Terry, read this post on how to get buff in 2017.