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

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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 may also help anybody make upper-body positive factors.

Seid, who has one of many largest social media followings within the health trade, not too long ago talked exclusively to M&F about his training and recent Natural 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 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

2024 Natural bodbuilder winner Jeff Seid standing in the sun — Jeff Seid

Exercise Breakdown

“I all the time do a couple of warmup units earlier than every train,” explains Mentioned. “This helps me prepare for my working units and likewise lowers the chance of harm.” When it comes to resting between working units, the bodybuilder says that the size will depend on the season. “When I’m near competitors, in shred mode, I do 60-90 second relaxation durations,” he shares. “However when I’m bulking, attempting so as to add muscle, I’ll do 3-minute relaxation durations.” The star says that brief relaxation durations improve his coronary heart price, serving to him to shred extra fats, whereas longer relaxation durations 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 could discover his exercise to be too epic on first look, you may tweak it to match your personal degree 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 achieve hypotrophy, exhausting his muscular tissues to failure.

That is the important thing level: Ensure you carry out each final secure rep which you can, 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 start out my restoration submit exercise, as quickly as attainable.” 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 inquisitive about following Jeff Seid’s present exercise present cut up, he has shared it beneath. As you will notice, the Males’s Physique competitor is ensuring to essentially hammer his calf workouts all through the week, however you might swap this up for a physique half that you just want to deal with with extra frequency, as long as you don’t overtrain: