Jeffrey Seid

Assumptions and approach of Jeffrey Seid to workout

Date and place of birth: 12.6.1994 in town Renton, Washington (USA)

Height: 183 cm

Weight: 93 kg (205 lbs)

Competition in: IFBB and Men´s Physique

Maximals: in deadlift – 515 lbs, in bench 350 lbs and in squat 435 lbs.

He started with fitness workouts in his age of twelve, when his parents gave him some equip for home workout.  From this time he never stopped improving himself, what brought him successes on international competitions like IFBB and Men´s Physique. In his age of 21, these successes are very valuable and giving him a lot of opportunities for future.

Workout routine of Jeffrey Seid

His workout routine is a mix of cardio, which is represented by HIIT (High Intensive Interval Training) on bicycle and hard workouts at gym. He is exercising at gym from Monday to Friday and weekends representing days off for relax. His workout consist from set of 2 or 3 exercises and isolated exercises for one muscle part.

Jeffrey Seid
Jeffrey Seid

1. Monday – Chest, Calf and HIIT

Set of 2 exercises:

Barbell Bench Press – 4 sets – 10, 8, 8 reps, last 6 reps to failure 
Incline Laterals with Dumbbell – 4 sets – 10, 8, 8, 8 reps

Isolated set: Reverse two-handed pull down – 4 sets – 15, 10, 8  and 8 reps to failure

Set of 2 exercises: 

Dumbbell Bench Press – 4 sets – 10, 8, 8 and 6 reps

Triceps push ups on parallel bars – 4 sets to failure

Set of 2 exercises:

Bench press on machine – 3 sets of 10 reps

Push ups – 3 sets to failure

Isolated set: Pullover – 3 sets of 15 reps

Isolated set:

Standing calf raises – 4 sets of 15 reps

Calf Raises bending – 4 sets of 15 reps

The seated calf raises – 4 sets of 15 reps

2. Tuesday – Back and Belly

Isolated set: Deadlift: 4 sets of 15, 10, 8, 6 reps

Set of 2 exercises:

Two-handed barbbell Row – 4 sets of 12, 10, 8 and 8 reps

One-Arm dumbbell Row – 4 sets of 12, 10, 10 and 8 reps

Set of 2 exercises:

Two-handed dumbbell with T-bracket leaning forward Row – 4 sets – 12, 10, 8, 8 or 6 reps to failure

Pull-Up (wide grip) – 4 sets to failure

Set of 2 exercises: 

Pull the bottom rollers in a seated position (rowing) – 4 sets of 10, 8, 8 and 6 reps

Pulldowns wide front grip head – 4 sets of 12, 10, 8 and 8 reps

Isolated set: Various exercises for belly – 10 minutes constantly (lifting legs, lifting the leg vise, plank)

3. Wednesday – Legs, Calf and Cardio

Isolated set: Squats – 5 sets of 15, 10, 8, 6 and 4 reps

Set of 2 exercises: 

Front Squats – 4 sets – 12, 10, 8, 8 or 6 reps to failure

Squats with a barbell behind back – 12, 10, 8, 8 or 6 reps to failure

Isolated set: Leg Press: 4 sets – 10, 8, 8 and 6 reps

Set of 2 exercises: 

Leg Extension – 4 sets – 12, 10, 8 and 8 reps

Leg Burrial – 4 sets – 12, 10, 8 and 8 reps

Isolated set:

Standing calf raises – 4 sets of 15 reps

Calf Raises bending – 4 sets of 15 reps

The seated calf raises – 4 sets of 15 reps

4. Thursday – Shoulders and Belly

Set of 3 exercises:

Vertical pressures with dumbbells in a seated position – 4 sets of 10,8,8 and 8 reps

Front raises with dumbbells – 4 sets of 12, 10, 8 and 8 reps

The lateral raises with dumbbells – 4 sets of 12, 10, 8 and 8 reps

Set of 2 exercises: 

Arnold pressures with dumbbells: 3 sets of 10, 8 and 8 reps

Front Raise pulldowns: 3 sets of 8-10 reps

Set of 2 exercises: 

The  lateral raises bending over – 3 sets of 8-10 reps

Pull of two-handed barbell to chin: 3 sets of 12-15 reps

Isolated set: Shrug shoulders with two-hand barbell while standing – 4 sets of 15 reps

Isolated set: Various exercises for belly – 10 minutes constantly (lifting legs, lifting the leg vise, plank)

5. Friday – Arms (Abs) and Calf

Set of 2 exercises: 

Barbell Curl – 4 sets of 10, 10, 10 and 8 reps to failure

French pressure of two-hand barbell – 4 sets of 12, 10, 8  and 8 reps to failure

Set of 2 exercises: 

Biceps pull – Up with the support of the forearm – 4 sets of 8-10 reps

Lifting the lower pulley – biceps curl – 4 sets of 8-10 reps

Set of 2 exercises: 

Dumbbells Curls in a sitting position – 4 sets of 8-10 reps

Triceps extension – 4 sets of 10-12 reps

Set of 2 exercises: 

Concentrated biceps curl with dumbbells while standing – 4 sets of 8-10 reps

Lifting dumbbells behind head focused on triceps – 4 sets of 10-12 reps

Isolated set:

Standing calf raises – 4 sets of 15 reps

Calf Raises bending – 4 sets of 15 reps

The seated calf raises – 4 sets of 15 reps

6. Saturday and Sunday – regeneration

Something from his workout on Chest and Triceps: 

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Born: 18.8.1992 Weight: 90 kg Height: 190 cm I did Professional swimming more than 15 years. Achievements from swimming: master of country and i was a part of many international competitions. I started with fitness life before 4 years and nowadays it is my great passion. Interests: Everything, what is a part of the sport (swimming, running, tourism, cardio activities, fitness and healthy life style), music, food, relax, PC...

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