Jeff Seid is a mannequin, social media influencer, and most not too long ago 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 may also help anybody make upper-body beneficial properties.
Seid, who has one of many largest social media followings within the health business, not too long ago talked completely to M&F about his coaching and up to date Pure Olympia win. And, for many who need to replicate his phenomenal physique, the person himself has now offered 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 (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 all the time do a couple of warmup units earlier than every train,” explains Stated. “This helps me prepare for my working units and likewise lowers the chance 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 intervals,” he shares. “However when I’m bulking, attempting so as to add muscle, I’ll do 3-minute relaxation intervals.” The star says that quick relaxation intervals improve his coronary heart fee, serving to him to shred extra fats, whereas longer relaxation intervals are designed for him to essentially dial-in and focus on these heavy lifts for max muscle acquire.
Seid, who has been an athlete since childhood, excelling in wrestling and soccer, has been coaching for a few years. Whereas some could 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 succeed in hypotrophy, exhausting his muscle groups to failure.
That is the important thing level: Be sure to carry out each final secure rep you can, and also you’ll be prompting these muscle groups to construct again stronger. “I take C4 Whey Protein powder instantly after my exercise,” shares the person with the hellagood hair. “That is to begin my restoration put up exercise, as quickly as potential.” For these questioning how the remainder of the bodybuilding champs week pans out: “My exercise splits change all year long, I like to change it up,” he explains.
In case you are fascinated with following Jeff Seid’s present exercise present cut up, he has shared it beneath. As you will notice, the Males’s Physique competitor is ensuring to essentially hammer his calf workouts all through the week, however you possibly can change this up for a physique half that you simply want to deal with 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 observe Jeff Seid on Instagram
