Jeff Seid is a mannequin, social media influencer and most not too long ago the 2024 Pure Olympia Males’s Physique Champion. Right here, the person himself explains how the “King of Aesthetics” begins his week; engaged on his triceps, chest and calves. Jeff Seid’s exercise is a difficult one however will help anybody construct higher physique energy.
Seid, who has one of many largest social media followings within the health business, not too long ago spoke completely to M&F about his coaching and up to date Pure Olympia win. And, for these of you who wish to replicate his extraordinary physique, the person himself has now offered this killer exercise from his personal journal for our readers to strive:
Jeff Seid’s Monday Complete Physique Exercise
Chest
Flat barbell bench press: 5 units of 5 reps
Incline Smith machine bench: 4 units of 12, 10, 8, 6 reps every
Cable crossover: 4 units of 15, 12, 10, 8 reps every
push-up: 5 units of 20 reps (purpose inside 3 minutes)
triceps
Inclined Cranium Crusher: 3 units of 10, 8, 6 reps
Rope push down: 4 units of x 15, 12, 10, 8 reps
Single-arm cable diagonal push-down: 3 units of 12-15 reps every
Single arm cable overhead extension wire : 3 teams 12-15
calf
Standing calf increase: 4 x 50, 25, 12, 8 occasions
Seated calf increase: 3 × 15 occasions
Exercise breakdown
“I do a number of warm-up units earlier than each exercise,” Saeed explains. “This helps me put together for work and likewise reduces the danger of damage.” As for the remaining time between coaching units, the bodybuilder stated the size relies on the season. “After I’m near a sport, I am going to take a 60-90 second break in fragmentation mode,” he shared. “However once I’m bulking up, making an attempt to realize muscle, I relaxation for 3 minutes.” The star stated shorter relaxation durations enhance his coronary heart charge, serving to him break down extra fats, whereas longer relaxation durations It is about getting him actually engaged and centered on these heavy lifts to maximise muscle acquire.
Seid has been an athlete since he was a toddler, good at wrestling and soccer, and has been coaching for a few years. Whereas some might discover his exercise too epic at first look, you’ll be able to alter it to fit your personal progress degree by doing fewer units per train. When it comes to reps, Seder bases that quantity on how lengthy it takes him to achieve muscle atrophy, depleting the muscle tissues to failure.
This is the important thing level: Ensure you do each secure rep you’ll be able to, so you may push these muscle tissues to get stronger. “I am going to take it C4 whey protein powder Instantly after train,” shares the person with tremendous hair. “That is to begin post-workout restoration as rapidly as potential. ” For these questioning how the remainder of Bodybuilding Championship Week will go: “My exercise occasions change all year long and I like to alter it up,” he explains.
If you happen to’re serious about following Jeff Seid’s present coaching schedule, he is shared it under. As you may see, Males’s Physique rivals be certain to actually deal with calf exercises all through the week, however you’ll be able to swap it as much as areas of the physique you wish to deal with extra usually, so long as you do not overtrain by doing so:
Jeff Seid’s present coaching schedule
on Monday: Chest/triceps/calf
Tuesday: Again/Biceps/Abs
Wednesday: Legs/calf
Thursday: relaxation day
Friday: Shoulders/Arms/Abs
Saturday: Legs/calf
Sunday: relaxation
For extra health inspiration, observe Jeff Seid Instagram
