Jeff Seid is a mannequin, social media influencer, and most lately grew to become the 2024 Pure Olympia champion within the Males’s Physique division. Right here, the person himself explains how the “King of Aesthetics” will get his week began proper; by constructing his triceps, chest, and calves. Jeff Seid’s exercise is one that’s difficult, however will help anybody make upper-body positive factors.
Seid, who has one of many largest social media followings within the health business, lately talked solely to M&F about his coaching and up to date Pure Olympia win. And, for individuals who wish to replicate his phenomenal physique, the person himself has now supplied this killer exercise from his personal logbook for our readers to attempt:
Jeff Seid’s Full Physique Monday Exercise
Chest
Flat Barbell Bench Press: 5 Units of 5 Reps
Incline Smith Machine Bench: 4 Set of 12, 10, 8, 6 Reps
Cable Crossovers: 4 Units of 15, 12, 10, 8 Reps
Pushups: 5 Units of 20 Reps (intention to finish inside 3 minutes)
Triceps
Incline Cranium Crushers: 3 Units of 10, 8, 6 Reps
Rope Pushdowns: 4 Units of x 15, 12, 10, 8 Reps
Single Arm Cable Cross Physique Pushdown: 3 Units of 12-15 Reps
Single Arm Cable Overhead Extension : 3 Units of 12-15
Calves
Standing Calf Raises: 4 x 50, 25, 12, 8 Reps
Seated Calf Raises: 3 × 15 Reps
Exercise Breakdown
“I always do a few warmup sets before each exercise,” explains Mentioned. “This helps me get ready for my working sets and also lowers the risk of injury.” By way of resting between working units, the bodybuilder says that the size will depend on the season. “When I am close to competition, in shred mode, I do 60-90 second rest periods,” he shares. “But when I am bulking, trying to add muscle, I’ll do 3-minute rest periods.” The star says that brief relaxation durations enhance his coronary heart charge, serving to him to shred extra fats, whereas longer relaxation durations are designed for him to essentially dial-in and focus on these heavy lifts for optimum muscle acquire.
Seid, who has been an athlete since childhood, excelling in wrestling and soccer, has been coaching for a few years. Whereas some might discover his exercise to be too epic on first look, you possibly can tweak it to match your personal stage of progress by decreasing the variety of units in every train. By way of reps, Seid bases this quantity on how lengthy it takes him to achieve hypotrophy, exhausting his muscle tissue to failure.
That is the important thing level: Be sure to carry out each final secure rep that you could, and also you’ll be prompting these muscle tissue to construct again stronger. “I take C4 Whey Protein powder immediately after my workout,” shares the person with the hellagood hair. “This is to start my recovery post workout, as soon as possible.” For these questioning how the remainder of the bodybuilding champs week pans out: “My workout splits change throughout the year, I like to switch it up,” he explains.
If you’re inquisitive about following Jeff Seid’s present exercise present break up, he has shared it beneath. As you will notice, the Males’s Physique competitor is ensuring to essentially hammer his calf workout routines all through the week, however you might swap this up for a physique half that you just wish to give attention to with extra frequency, as long as you don’t overtrain:
Jeff Seid’s Present Exercise Cut up
Monday: Chest/Triceps/Calves
Tuesday: Again/Biceps/Abs
Wednesday: Legs/Calves
Thursday: Relaxation Day
Friday: Shoulders/Arms/Abs
Saturday: Legs/Calves
Sunday: Relaxation
For extra health inspiration comply with Jeff Seid on Instagram
