Jeff Seid’s Full Body Monday Workout

Jeff Seid is a model, social media influencer, and most recently became the 2024 Natural Olympia champion in the Men’s Physique division. Here, the man himself explains how the “King of Aesthetics” gets his week started right; by building his triceps, chest, and calves.

Jeff Seid’s Full Body Monday Workout

Chest

Flat Barbell Bench Press: 5 Sets of 5 Reps

Incline Smith Machine Bench: 4 Set of 12, 10, 8, 6 Reps

Cable Crossovers: 4 Sets of 15, 12, 10, 8 Reps

Pushups: 5 Sets of 20 Reps (aim to complete within 3 minutes)

Triceps

Incline Skull Crushers: 3 Sets of 10, 8, 6 Reps

Rope Pushdowns: 4 Sets of x 15, 12, 10, 8 Reps

Single Arm Cable Cross Body Pushdown: 3 Sets of 12-15 Reps

Single Arm Cable Overhead Extension : 3 Sets of 12-15

Calves

Standing Calf Raises: 4 x 50, 25, 12, 8 Reps

Seated Calf Raises: 3 × 15 Reps

Workout Breakdown

“I always do a few warmup sets before each exercise,” explains Said. “This helps me get ready for my working sets and also lowers the risk of injury.” In terms of resting between working sets, the bodybuilder says that the length depends on the season. “When I am close to competition, in shred mode, I do 60-90 second rest periods,” he shares. “But when I am bulking, trying to add muscle, I’ll do 3-minute rest periods.”

Seid, who has been an athlete since childhood, excelling in wrestling and football, has been training for many years. While some may find his workout to be too epic on first glance, you can tweak it to match your own level of progress by lowering the number of sets in each exercise. In terms of reps, Seid bases this number on how long it takes him to reach hypotrophy, exhausting his muscles to failure.

This is the key point: Make sure you perform every last safe rep that you can, and you’ll be prompting those muscles to build back stronger. “I take C4 Whey Protein powder immediately after my workout,” shares the man with the hellagood hair. “This is to start my recovery post workout, as soon as possible.”

Jeff Seid’s Current Workout Split

Monday: Chest/Triceps/Calves

Tuesday: Back/Biceps/Abs

Wednesday: Legs/Calves

Thursday: Rest Day

Friday: Shoulders/Arms/Abs

Saturday: Legs/Calves

Sunday: Rest

Conclusion

Jeff Seid’s workout is a challenging one, but with the right mindset and adjustments, anyone can make upper-body gains. Remember to focus on proper form, warm up before each exercise, and rest accordingly. Don’t forget to fuel your body with the right nutrition and supplements, such as C4 Whey Protein powder, to support your fitness goals.

FAQs

Q: What is the most important part of Jeff Seid’s workout routine?
A: The most important part of Jeff Seid’s workout routine is proper form and warm-up before each exercise.

Q: How often should I rest between working sets?
A: The length of rest between working sets depends on the season and your fitness goals. When in shred mode, rest for 60-90 seconds, and when bulking, rest for 3 minutes.

Q: What supplements does Jeff Seid recommend?
A: Jeff Seid recommends taking C4 Whey Protein powder immediately after your workout to support recovery and muscle growth.