Jeff Seid Workout Routine

Jeff Seid is one of the most popular natural bodybuilders. He has always been athletic, playing sports since he was 5 and used his love of sport to get into staying fit, and soon he found out that if he hit the gym and gained size and strength, he would also gain an advantage on the field.He decided to put an end to his football dreams, but start on a new path into Men’s Physique bodybuilding competitions. He soon became the youngest IFBB Professional in history!
  • Height — 6’0” (182cm)
  • Weight — 205 lbs (93 kg)
  • Arms — 18 inches (45.7cm)
  • Body fat level — 5%-8%



DIET PLAN 



Meal 1

  • Oats (Dry) W/Water (1-1/2 Cups)
  • Banana (1)
  • Egg Beaters (1 Cup)
Meal 2
  • Mass Gainer (1 Serving)
  • 2% Milk (16 oz)
  • Flaxseed Oil (1 tbsp) OR MEAL REPLACEMENT POWDER WITH COMPLEX CARBOHYDRATES (1 Serving)
Meal 3
  • Chicken, Turkey or Lean Fish (6-8 oz)
  • Brown Rice (1-1/2 Cup)
  • Green Beans or Broccoli (2 cups)
Meal 4
  • Mass Gainer (1 Serving)
  • 2% Milk (16 oz)
  • Flaxseed Oil (1 tbsp) OR MEAL REPLACEMENT POWDER WITH COMPLEX CARBOHYDRATES (1 Serving)
Meal 5
  • Chicken, Turkey or Lean Fish (6-8 oz)
  • Brown Rice (1-1/2 Cup)
  • Green Beans or Broccoli (2 cups)
Meal 6
  • Mass Gainer (1 Serving)
  • 2% Milk (16 oz)
  • Flaxseed Oil (1 tbsp) OR MEAL REPLACEMENT POWDER WITH COMPLEX CARBOHYDRATES (1 Serving)
Meal 7
  • Cream of Rice (1/2 Cup)
  • Banana (1)
Meal 8 (Before bed) 
  • Casein Protein (2 scoops)
  • Complex Carbohydrate Powder (3 scoops)


SUPPLEMENTS 



Meal 1
  • Animal Pak (1 Pak)
  • CHROMIUM PICOLINATE (200 mcg)
With Meal 1 and 7 & Pre/Intra/PostWorkout
  • GLUTAMINE (1 tsp)
With Meals 2 and 4 & Post Workout
  • MASS GAINER (1 Serving)
Post-Workout 
  • NUTREX HEMO RAGE BLACK (2 Servings)
Pre-workout drink
  • OPTIMUM NUTRITION BCAA 5000 POWDER (1 heaping tbsp w/ 10 oz of water)
Post-Workout 
  • CREATINE MONOHYDRATE (1 Tsp)
  • VITAMIN C (2000 mg)
Before Bed 
  • ZMA (1 serving)
  • CASEIN PROTEIN (2 scoops)

ROUTINE 




Day 1 – Chest / Calves / Abs 
Day 2 – Legs 
Day 3 – Biceps / Triceps / Abs 
Day 4 – Back / Abs 
Day 5 – Shoulders 
Day 6 – Chest / Calves / Abs 
Day 7 – Rest 



EXERCISES 



Day 1 and 6 (Chest / Calves / Abs) 

  1. Barbell Incline Bench Press Medium-Grip (4 sets of 10, 8, 8, 6 reps, Superset )

  2. Incline Dumbbell Flyes (4 sets of 10, 8, 8, 8 reps)

  3. Dumbbell Bench Press (4 sets of 10, 8, 8, 6 reps, Superset )

  4. Butterfly (4 sets of 10, 8, 8, 8 reps)

  5. Cable Crossover (3 sets of 12, 10, 8 reps, Superset )

  6. Low Cable Crossover (3 sets of 12, 10, 8 reps)

  7. Decline Barbell Bench Press (3 sets to failure, Superset )

  8. Dips – Chest Version (3 sets to failure)

  9. Standing Calf Raises (2 sets of 100, 75 reps)

  10. Donkey Calf Raises (2 sets of 50, 25 reps)

  11. Abs (15 minutes) 


Day 2 (Legs) 

  1. Barbell Squat (5 sets of 15, 10, 8, 8, 6 reps)

  2. Front Barbell Squat (2 sets of 10, 8 reps)

  3. Hack Squat (3 sets of 10, 8, 8 reps, Superset )

  4. Lying Leg Curls (3 sets of 10, 8, 8 reps)

  5. Leg Press (3 sets of 10, 8, 8 reps)


Day 3 (Bicep/Triceps/Abs)

  1. Barbell Curl (4 sets of 12, 10, 8, 6 reps, Superset )

  2. Standing Overhead Barbell Triceps Extension (4 sets of 12, 10, 8, 8 reps)

  3. Preacher Curl (3 sets of 10 reps)

  4. Lying Triceps Press (3 sets of 10 reps)

  5. Reverse Barbell Curl (3 sets of 10 reps)

  6. One Arm Supinated Dumbbell Triceps Extension (2 sets of 10 reps)

  7. Incline Dumbbell Curl (2 sets of 10 reps)

  8. Lying Close-Grip Barbell Triceps Extension Behind The Head (2 sets of 10 reps)

  9. Concentration Curls (2 sets of 15 reps, Superset )

  10. Dumbbell One-Arm Triceps Extension (2 sets of 12 reps)

  11. Abs (15 minutes) 


Day 4 (Back / Abs) 

  1. Barbell Deadlift (3 sets of 10, 8, 6 reps)

  2. Bent Over Barbell Row (4 sets of 12, 10, 8, 8 reps, Superset )

  3. Wide Grip Chin-Up (4 sets of 10 reps)

  4. Seated Cable Rows (2 sets of 10, 8 reps, 1 double drop set of 8, 6 reps, Superset )

  5. Wide Grip Chin-Up (4 sets of 10 reps)

  6. Lying T-Bar Row (3 sets of 12, 10, 8 reps. Superset )

  7. Wide-Grip Lat Pulldown (3 sets of 10, 8, 8 reps)

  8. Abs (15 minutes) 


Day 5 (Shoulders) 

  1. Front Dumbbell Raise (3 sets of 10 reps)

  2. Side Lateral Raise (3 sets of 10 reps)

  3. Seated Bent-Over Rear Delt Raise (3 sets of 10 reps)

  4. Standing Barbell Press Behind Neck (2 sets of 10, 8 reps)

  5. Cable Seated Lateral Raise (2 sets of 8 reps)

  6. Dumbbell Lying Rear Lateral Raise (2 sets of 8 reps)

  7. Upright Barbell Row (2 sets of 10 reps)

  8. Barbell Shrug (4 sets of 20, 15, 12, 10 reps)








Quote 
If you want to achieve greatness stop asking for permission.


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