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Jeff Seid’s Workout Routine and Diet Plan

Jeff Seid is a popular fitness model, men’s physique competitor, and youtube vlogger. He sports great aesthetics and structure as well as a decent amount of muscle as well. Here is his workout routine and diet plan. 

Quick Stats:

Age: 18
Height: 6’0 – 183 cm
Weight: 185 lbs. 84 kgs

jeffseid

Monday: Chest/Calves/HIIT

Super Set:

  • Incline Bench: 4 sets of 10, 8, 8, drop set 6, failure
  • Incline Fly’s: 4 sets of 10, 10, 8, 8

Single Set:

  • Cable Cross Overs: 4 sets of 15, 10, 8, drop set 8, failure

Super Set:

  • Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
  • Dips: 4 sets to failure

Super Set:

  • Incline Bench Machine: 3 sets of 10
  • Pushups: 3 sets, failure

Single Set:

  • Pullovers: 3 sets of 15

Single Sets:

  • Standing Calf Raises: 4 sets of 15
  • Donkey Calf Raises: 4 sets of 15
  • Seated Calf Raises: 4 sets of 15

Tuesday: Back/Abs

Single Set:

  • Deadlifts: 4 sets of 15, 10, 8, 6

Super Set:

  • Bent Over Rows: 4 sets of 12, 10, 8, 8
  • Chainsaws: 4 sets of 12, 10, 10, 8

Super Set:

  • T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6
  • Wide Grip Pull Ups: 4 sets, failure

Super Set:

  • Seated Rows: 4 sets of 10, 8, 8, 6
  • Wide Grip Lat Pull Downs: 4 sets of 12, 10, 8, 8

Single Set:

  • Good Mornings: 3 sets of 12

Single Set:

  • Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)

Wednesday: Legs/Calves/Cardio

Single Set:

  • Squats: 5 sets of 15, 10, 8, 6, 4

Super Set:

  • Front Squats: 4 sets of 12, 10, 8, drop set 8, 6
  • Hack Squats: 4 sets of 12, 10, 8, drop set 8, 6

Single Set:

  • Leg Press: 4 sets of 10, 8, 8, 6

Super Set:

  • Quad Extensions: 4 sets of 12, 10, 8, 8
  • Lying Leg Curls: 4 sets of 12, 10, 8, 8

Single Sets:

  • Standing Calf Raises: 4 sets of 15
  • Donkey Calf Raises: 4 sets of 15
  • Seated Calf Raises: 4 sets of 15

Thursday: Shoulders/Abs

Tri-Set:

  • Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8
  • Alt. Front Lateral Raises: 4 sets of 12, 10, 8, 8
  • Side Lateral Raises: 4 sets of 12, 10, 8, 8

Super Set:

  • Arnold Press: 3 sets of 10, 8, 8
  • Cable Upright Rows: 3 sets of 8-10

Super Set:

  • Bent Over Lateral Raise: 3 sets of 8-10
  • Upright Rows: 3 sets of 12-15

Single Set:

  • Shrugs: 4 sets of 15

Single Set:

  • Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)

Friday: Arms/Calves

Super Set:

  • Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8
  • Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8

Super Set:

  • Machine Curls: 4 sets of 8-10
  • Pushdowns: 4 sets of 8-10

Super Set:

  • Incline Curls: 4 sets of 8-10
  • Kickbacks: 4 sets of 10-12

Super Set:

  • Concentration Curls: 4 sets of 8-10
  • One Arm Extensions: 4 sets of 10-12

Single Sets:

  • Standing Calf Raises: 4 sets of 15
  • Donkey Calf Raises: 4 sets of 15
  • Seated Calf Raises: 4 sets of 15

 Saturday: Off

  • Rest

Sunday: Off

  • Rest

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