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 might help anybody make upper-body beneficial properties.
Seid, who has one of many largest social media followings within the health trade, not too long ago talked completely to M&F about his coaching and up to date Pure Olympia win. And, for many 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 at all times do just a few 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 intervals,” he shares. “However when I’m bulking, making an attempt so as to add muscle, I’ll do 3-minute relaxation intervals.” The star says that brief relaxation intervals improve his coronary heart price, 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 might discover his exercise to be too epic on first look, you may tweak it to match your individual 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 succeed in hypotrophy, exhausting his muscular tissues to failure.
That is the important thing level: Ensure you carry out each final secure rep that you may, 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 submit 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.
If you’re all in favour of 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 essentially hammer his calf workouts all through the week, however you would change this up for a physique half that you simply wish to deal with 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
