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 can assist anybody make upper-body positive factors.
Seid, who has one of many largest social media followings within the health trade, lately talked exclusively to M&F about his training and recent Natural 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 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 (goal 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 number of warmup units earlier than every train,” explains Stated. “This helps me prepare for my working units and likewise lowers the chance of harm.” By way of 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, making an attempt so as to add muscle, I’ll do 3-minute relaxation durations.” The star says that brief relaxation durations improve his coronary heart fee, 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 optimum muscle achieve.
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 degree 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 succeed in hypotrophy, exhausting his muscular tissues to failure.
That is the important thing level: Ensure you carry out each final protected rep that you could, and also you’ll be prompting these muscular tissues 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 enthusiastic about following Jeff Seid’s present exercise present cut 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 possibly can swap this up for a physique half that you simply want to concentrate on 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