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 features.
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 offered this killer exercise from his personal logbook for our readers to strive:
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 (purpose 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 at all times do a couple of warmup units earlier than every train,” explains Stated. “This helps me prepare for my working units and in addition lowers the danger of harm.” When it comes to resting between working units, the bodybuilder says that the size depends upon the season. “When I’m near competitors, in shred mode, I do 60-90 second relaxation durations,” he shares. “However when I’m bulking, attempting so as to add muscle, I’ll do 3-minute relaxation durations.” The star says that brief relaxation durations enhance his coronary heart price, serving to him to shred extra fats, whereas longer relaxation durations are designed for him to actually dial-in and focus on these heavy lifts for max muscle achieve.
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’ll be able to tweak it to match your personal stage of progress by reducing the variety of units in every train. When it comes to reps, Seid bases this quantity on how lengthy it takes him to achieve hypotrophy, exhausting his muscle mass to failure.
That is the important thing level: Be sure to carry out each final secure rep that you may, and also you’ll be prompting these muscle mass to construct again stronger. “I take C4 Whey Protein powder instantly after my exercise,” shares the person with the hellagood hair. “That is to start out my restoration put up exercise, as quickly as doable.” For these questioning how the remainder of the bodybuilding champs week pans out: “My exercise splits change all year long, I like to modify it up,” he explains.
If you’re considering following Jeff Seid’s present exercise present break up, he has shared it beneath. As you will note, the Males’s Physique competitor is ensuring to actually hammer his calf workouts all through the week, however you may change 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 Break 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
