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Saturday, October 27, 2018

Jeff Seid’s Full Workout Program

how to look like jeff seid

Jeff Seid is a pro fitness model, being 6″0, 205lbs, and around 8% bodyfat.

His physique is similar to Zyzz, but has some noticeable differences.





I’m here to talk about those differences today, and how you too can build a body like Jeff Seid.

Before we begin, it’s important to recognize that Jeff Seid was born in 1994, thus making him a rather young individual.

To be that young yet have such a great body is an immediate sign that Jeff has great genetics, and/or past training experience.

This is true, given the fact that he played football and engaged in wrestling. (and was the best)

So he does have some years behind him, which means that it might take you some years as well to look like him.

Muscularwise, you can definitely achieve his physique.



DAY 1: CHEST/CALVES

One of my favorite days of the week. This is your opportunity to really hit your chest hard, get an epic pump, and do some work on your calves, too.

Barbell Incline Bench Press
4 sets of 10, 8, 8, 6 reps

Dumbbell Bench Press
4 sets of 10, 8, 8, 6 reps

Incline Dumbbell Flyes
4 sets of 10, 8, 8, 8 reps

Dips – Chest Version
3 sets to failure

Cable Flyes
3 sets of 12, 10, 8 reps

Standing Calf Raises
5 sets of 20, 15, 12, 10, 8 reps

Seated Calf Raises
5 sets of 25, 20, 15, 12, 10


A strong back will add width to your physique and give you that highly desired v-taper, adding to the illusion of a slim aesthetic waist.

Barbell Deadlift
3 sets of 10, 8, 6 reps

Bent Over Barbell Row
4 sets of 12, 10, 8, 8 reps

Wide Grip Chin-Up
4 sets of 10 reps

Seated Cable Rows
4 sets of 12, 10, 8, 8 reps drop set to failure each set



DAY 2: BACK

A strong back will add width to your physique and give you that highly desired v-taper, adding to the illusion of a slim aesthetic waist.

Barbell Deadlift
3 sets of 10, 8, 6 reps

Bent Over Barbell Row
4 sets of 12, 10, 8, 8 reps

Wide Grip Chin-Up
4 sets of 10 reps

Seated Cable Rows
4 sets of 12, 10, 8, 8 reps drop set to failure each set


DAY 3: LEGS

After hitting chest & back, you’ll find most of your upper body sore as you’ve just completed numerous compound movements. This gives you the perfect opportunity to hit your lower body and really grow your legs. This day isn’t easy, but push through and your physique will stand out from the rest!

Barbell Squat
5 sets of 15, 10, 8, 8, 6 reps

Front Barbell Squat
4 sets of 10, 8, 8, 6 reps

Leg Press
3 sets of 10, 8, 8 reps

Quad Extensions
4 sets of 12, 10, 8, 8 reps

Lying Leg Curls
4 sets of 12, 10, 8, 8 reps

DAY 4: ARMS/CALVES

One of the hallmarks of an impressive physique, get your biceps and triceps up to par with this workout. Push hard!

Barbell Curl
4 sets of 12, 10, 8, 6 reps

Alternating DB Curl
3 sets of 8-10 reps

Preacher Curl
3 sets of 10 reps

Concentration Curls
3 sets of 15 reps

Dumbbell One-Arm Triceps Extension
3 sets of 12-15 reps

Triceps Rope Extensions
4 sets of 12, 10, 8, 8 reps

Skull-Crushers
4 sets of 10-12 reps

Standing Calf Raises
5 sets of 20, 15, 12, 10, 8 reps

Seated Calf Raises
5 sets of 25, 20, 15, 12, 10
 


DAY 5: SHOULDERS

Capped, strong shoulders will add width to your physique where it matters and polish off your physique. The shoulder girdle is crucial in almost all lifts, so by working your front, side and rear delts you’ll be building the foundation for a solid physique.

Shoulder Press
4 sets of 10, 8, 8, 6 reps

Side Lateral Raise
4 sets of 10 reps

Bent-Over Rear Delt Raise
4 sets of 10 reps

Front Dumbbell Raise
3 sets of 10 reps

Upright Barbell Row
2 sets of 10 reps

Rear Delt Pec Deck Flyes

4 sets of 12-15

Barbell Shrug
4 sets of 20, 15, 12, 10 reps

Dumbbell Shrug
3 sets of 12, 10, and 8 reps


DAY 6: Optional Rest Day

Take a well earned rest on this day, keep physical activity low and try to minimize stress so you’re fresh to continue on with the routine.

    Or you can hit any muscle group again that you want to. I recommend picking a lagging muscle group to train on this day.

DAY 7: REST

Congratulations! You have successfully completed a week of this routine. Rest up, and get right back to it the next day. You’re going to want to stick to this routine for at least 6 weeks to start seeing positive results. Make sure to apply the progressive overload principle, and always try to lift a weight stronger than you’ve lifted in the past.
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