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Seth Feroce’s Workout Routine and Diet Plan

Seth Feroce is an IFBB pro bodybuilder that gained quick success and earned his pro card in a very short period of time. Soon after, he took a lot of time off bodybuilding, but has recently made his comeback to the stage and is bigger than ever. Here is his training routine.

SETH’S OFFSEASON PROGRAM:

Day 1: Chest (FST-7)

Note: You need to have a partner on this day

Barbell Incline Bench Press
4 sets of 12, 10, 8, 6 reps (last set dropset)

Medium Grip Barbell Incline Bench Press
4 sets of 12, 10, 8, 6 reps (last set dropset)

Bent-Arm Dumbbell Pullover
4 sets of 10 reps

Incline Dumbbell Flyes
4 sets of 8-10 reps

Cable Crossover
3 sets of 15 reps

Leverage Incline Chest Press
FST-7 rep range 8-12 reps

seth

Day 2: Back – Standard Volume

Pullups PullupsPullups (Wide-grip)
3 sets to Failure

Pullups PullupsPullups (Close-grip)
3 sets to Failure

Bent Over Barbell Row Bent Over Barbell RowBent Over Barbell Row
4 sets of 8-10 reps

One-Arm Dumbbell Row One-Arm Dumbbell RowOne-Arm Dumbbell Row
4 sets of 10-12 reps

Underhand Cable Pulldowns Underhand Cable PulldownsUnderhand Cable Pulldowns
4 sets of 10-12 reps

Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)Hyperextensions (Back Extensions)
4 sets of 12-15 reps

Barbell Shrug Barbell ShrugBarbell Shrug
5 sets of 10-12 reps (to failure; heavy weight)

Day 3: Rest

Day 4: Shoulders – High Volume

Seated Side Lateral Raise
3 sets of 12 reps

Machine Shoulder (Military) Press Machine Shoulder
4 sets of 8-10 reps

Side Lateral Raise
6 sets of 8-10 reps

Seated Bent-Over Rear Delt Raise
4 sets of 10 reps

Seated Dumbbell Press
4 sets of 10-12 reps

SUPERSET LADDERS: 3 SETS TO FAILURE WITH MODERATE WEIGHT
Side Lateral
10, 8, 6, 4, 4, 6, 8, 10 reps
Front Dumbbell Raise
10, 8, 6, 4, 4, 6, 8, 10 reps

*With side laterals you want to hit them from many different angles. Think of all the different ways you can hold the dumbbell and the angles that you lift them up. I do many different variations throughout the 6 sets.

Day 5: Legs – FST-7

WARM-UP SETS

Walking, Treadmill Walking, TreadmillWalking, Treadmill
1/2 mile

Lying Leg Curls
3 sets

Leg Extensions Leg
3 sets

WORKING SETS

Barbell Squat
10 sets of 8-10 reps

Leg Press
6 sets of 10-20 reps

Front Barbell Squat
3 sets of 8-10 reps

Barbell Lunge
3 sets of 12 reps

Stiff-Legged Barbell Deadlift
4 sets of 8-10 reps

Lying Leg Curls
FST-7 8-12 reps

Leg Extensions
FST-7 8-12 reps

Day 6: Arms

BICEPS

Barbell Curl 21s
3 sets of 7,7,7 reps

Machine Preacher Curls
4 sets of 8 reps

Dumbbell Alternate Bicep Curl
3 sets of 12-15 reps

Spider Curl
3 sets of 10-12 reps

Hammer Curls
4 sets of 10-12 reps

TRICEPS

Standing Dumbbell Triceps Extension
4 sets of 12-15 reps

Close-Grip Barbell Bench Press
4 sets of 10 reps

Triceps Pushdown – Rope Attachment
3 sets of 12-15 reps

Dip Machine
4 sets of 8-10 reps

Cable One Arm Tricep Extension
3 sets of 12-15 reps

Day 7: Rest

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