Jeff Seid’s Monday-Muscle Exercise for Chest, Triceps & Calves

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 may help anybody make upper-body good points.

Seid, who has one of many largest social media followings within the health trade, lately talked solely to M&F about his coaching and up to date Pure Olympia win. And, for individuals 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 number of warmup units earlier than every train,” explains Mentioned. “This helps me prepare for my working units and in addition lowers the danger of damage.” 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 brief relaxation intervals enhance 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 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 might discover his exercise to be too epic on first look, you possibly can 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 tissues to failure.

That is the important thing level: Ensure you carry out each final protected rep you could, and also you’ll be prompting these muscle 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.

In case you are taken with following Jeff Seid’s present exercise present break up, he has shared it under. As you will note, the Males’s Physique competitor is ensuring to essentially hammer his calf workout routines all through the week, however you may change this up for a physique half that you simply want to give attention to 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