Jeff Seid’s Official Workout Routine!

Jeff Seid's Official Workout Routine

Jeff Seid’s Official Workout Routine!

Who Is Jeff Seid?

Jeff seid is a young men’s physique competitor who has accomplished a lot in his life so far!

He began playing sports around the age of 5 years old.

Being a very athletic kid growing up he realized that being physically strong and in shape helped him accomplish his goals.

During his high school years he got into football and wresting.

How Jeff Got Into Bodybuilding

Jeff began looking around on bodybuilding.com and noticed a category called men’s physique which sparked his interest.

He began to read more about training and dieting for the sport.

At this time Jeff had been training for 6 years in the gym and was interested in competing.

During his first competition in men’s physique he blew the judges away with his aesthetics!

He won the overall award at his pro competition making him an IFBB pro in men’s physique.

Jeff Seid is 6 feet tall and weights 210 lb’s.

He is one of the youngest men’s physique competitors to every become an IFBB pro in the sport at only 22 years old.

Jeff is now a Mr Olmypia Men’s physique competitor but has not competed since 2014.

What Is Jeff Seid’s Workout Routine?

Jeff does a lot of super-setting in his workouts making a very fast but intense training session.

His workout contains superset and trisets.

Superset’s are paring two exercises together without any break in between sets.

Trisets are just paring three exercise together without any breaks between sets.

Monday – Chest, Calves, Abs

Superset #1 – Barbell Incline Bench press with Incline Dumbbell Fly’s

Barbell Incline Bench 4 sets of 10 reps

Incline Dumbbell Fly 4 sets of 10 reps

Superset #2 – Dumbbell Bench Press with Machine Fly’s

Dumbbell Bench Press 4 sets of 10 reps

Machine Fly’s 4 sets of 10 reps

Superset #3 – Cable Crossovers with Low Cable Crossovers

Cable Crossovers 3 sets of 10-12 reps

Low Cable Crossovers 3 sets of 10-12 reps

Superset #4 – Decline Barbell Bench Press with Tricep Dips

Decline Barbell Bench Press 3 sets until failure

Triceps Dips 3 sets until failure

Calf Workout Sets

Standing Calf Raises 2 sets of 100 reps

Donkey Calf Raises 2 sets of 50 reps

Abdominal’s

3 core based exercises such as leg raises, cable crunches and obliques.


Tuesday – Leg’s

First three exercise are not superset’s.

Barbell Squats 5 sets of 10 reps

Front Barbell Squats 2 sets of 10 reps

Leg Press 3 sets of 10 reps

Superset #1 – Hack Squat with Lying Leg Curls

Hack Squat 3 sets of 10 reps

Lying Leg Curl 3 sets of 10 reps


Wednesday – Biceps, Tirceps, and Abs

Superset #1 Barbell Curl with Standing Overheard Barbell Triceps Extension

Barbell Curl 4 sets of 10 reps

Standing Overhead Barbell Triceps Extension 4 sets of 10 reps

Triset #1

Triset consisting of three exercise back to back

Preach curl with Lying Triceps Press and Reverse Barbell Curl

Preacher Curl 3 sets of 10 reps

Lying Triceps Press 3 sets of 10 reps

Reverse Barbell Curl 3 sets of 10 reps

Triset #2

One Arm Dumbbell Triceps Extension with Incline Dumbbell Curl and Lying Close Grip Barbbell Triceps Extension Behind The Head

One Arm Dumbbell Triceps Extension 2 sets of 10 reps

Incline Dumbbell Curl 2 sets of 10 reps

Lying Close Grip Barbbell Triceps Extension Behind The Head 2 sets of 10 reps

Superset #2 – Concentration Curls with Dumbbell One-Arm Triceps Extensions

Concentration Curls 2 sets of 15 reps

Dumbbell One-Arm Triceps Extension 2 sets of 12 reps

Follow by 3 abdominal exercise


Thursady – Back and Abs

Barbell Deadlifts 3 sets of 10 reps

Superset #1 – Bent Over Barbell Row with Wide Grip Chin-up

Bent Over Barbell Row 4 sets of 10 reps

Wide Grip Chin-up 4 sets of 10 reps

Superset #2 – Seated Cable Rows with Wide Grip Chin-up

Seated Cable Rows 2 sets of 10 reps

Wide Grip Chin-up 4 sets of 10 reps

Superset #3 – Lying T-Bar Row with Wide Grip Lat Pull Downs

Lying T-Bar Row 3 sets of 10 reps

Wide Grip Lat Pull Down 3 sets of 10 reps

Followed by 3 abdominal exercises


Friday – Shoulders

Triset #1 – Front Dumbbell Raise with Side Lateral Raise and Seated Ben Over Rear Delt Raise

Front Dumbbell Raise 3 sets of 10 reps

Side Lateral Raise 3 sets of 10 reps

Seated Bent Over Rear Delt Raise 3 sets of 10 reps

Triset #2 – Standing Barbell Press Behind The Neck with Cable Seated Lateral Raise and Dumbbell Lying Rear Lateral Raise

Standing Barbell Press Behind The Neck 2 sets of 10 reps

Cable Seated Lateral Raise 2 sets of 10 reps

Dumbbell Lying Rear Lateral Raise 2 sets of 10 reps

Single Sets Exercises

Upright Barbell Rows 2 sets of 10 reps

Barbell Shrugs 4 sets of 15-20 reps


Saturday – Chest, Calves, Abs

Superset #1 – Barbell Incline Bench press with Incline Dumbbell Fly’s

Barbell Incline Bench 4 sets of 10 reps

Incline Dumbbell Fly 4 sets of 10 reps

Superset #2 – Dumbbell Bench Press with Machine Fly’s

Dumbbell Bench Press 4 sets of 10 reps

Machine Fly’s 4 sets of 10 reps

Superset #3 – Cable Crossovers with Low Cable Crossovers

Cable Crossovers 3 sets of 10-12 reps

Low Cable Crossovers 3 sets of 10-12 reps

Superset #4 – Decline Barbell Bench Press with Triceps Dips

Decline Barbell Bench Press 3 sets until failure

Tricep Dips 3 sets until failure

Calf Workout Sets

Standing Calf Raises 2 sets of 100 reps

Donkey Calf Raises 2 sets of 50 reps

Abdominal’s

3 core based exercises such as leg raises, cable crunches and obliques.


Sunday – Rest Day

 

 

Be the first to comment

Leave a Reply

Your email address will not be published.


*