🚨 Jeff Seid’s Workout Routine & Diet Part 2

✅ You can see the First Part of the training Jeff Seid’s Here

🔥 Tuesday: Back/Abs

✅ On Tuesday Jeff focuses on hitting his back and finishes with a short session of ab training. The first and last exercise in his routine before his abdominal session are both single exercises.

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✅ The 6 exercises shown in between this are super-sets; 2 & 3, 4 & 5, 6 & 7. For example, Jeff starts with exercise 2, and rests for only a few seconds before performing exercise 3. He will then rest, and repeat.

🚨 Here is Jeff Seid’s Back/Abs Routine:

1. Deadlifts (4 sets of 15, 10, 8, 8 reps)
2. Bent-Over Rows (4 Sets of 12, 10, 8, 8)
3. Chainsaws (4 Sets of 12, 10, 8, 8)
4. T-Bar Rows (4 Sets of 12, 10, 8, 8)
5. Wide-Grip Pull Ups (4 Sets to Failure)
6. Seated Rows (4 Sets of 10, 8, 8, 6)
7. Wide Grip Lat Pull Downs (4 Sets of 12, 10, 8, 8)
8. Good Mornings (3 Sets of 12)
9. Various Ab Exercises (10 mins of Crunches, Hanging Leg Raises, etc.)

🔥 Thursday: Shoulders/Abs

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On Thursday, Jeff Seid’s workout routine consists of shoulder exercises, with a small 10 minute ab session at the end of the workout.

Within this routine, the first 3 exercises are part of a triple set. One exercise is performed after the other with no rest in between. The 4th and 5th exercises are part of a super-set, and the 6th, 7th, and 8th exercises are once again, a triple set.

Here is Jeff Seid’s shoulder workout routine:

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1. Dumbbell Shoulder Press (4 Sets of 10, 8, 8, 8)
2. Alternative Front Lateral Raises (4 Sets of 12, 10, 8, 8)
3. Side Lateral Raises (4 Sets of 12, 10, 8, 8)
4. Arnold Press (3 Sets of 10, 8, 8)
5. Cable Upright Rows (3 Sets of 8-10)
6. Bent Over Lateral Raises (3 Sets of 8-10)
7. Upright Rows (3 Sets of 12-15)
8. Shrugs (4 Sets of 15)
9. Various Ab Exercises (10 mins of Crunches, Hanging Leg Raises, etc.)

🔥 Friday: Arms/Calves

On Friday, Jeff focuses on working his arms, and also includes a small calve sessions at the end of the workout.

Within this routine, all exercises aside from the calve session are super-sets: 1 & 2, 3 & 4, 5 & 6, 7 & 8.

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Here is Jeff Seid’s arms workout routine:

1. Barbell Curls (4 Sets of 10, 10, 8, 8)
2. Incline Bench Skull-Crushers (4 Sets of 12, 10, 8, 8)
3. Machine Curls (4 Sets of 8-10)
4. Push Downs (4 Sets of 8-10)
5. Incline Curls (4 Sets of 8-10)
6. Kickbacks (4 Sets of 10-12)
7. Concentration Curls (4 Sets of 8-10)
8. One Arm Extensions (4 Sets of 10-12)
9. Standing Calve Raises (4 Sets of 15)
10. Donkey Calve Raises (4 Sets of 15)
11. Seated Calve Raises (4 Sets of 15)

🔥 Saturday: Optional Rest Day

On Saturday, Jeff has an optional rest day. Which means that if he feels his body needs to rest, then he will rest. If, however, he’s itching to hit another body part again, he will pick a lagging muscle group and hit it again on Saturday.

So if you’re trying to improve your physique in one area more than the other; you can hit that muscle group for the 2nd time in the week on this day.

🔥 Sunday: Rest Day

On Sunday, Jeff takes a rest for the whole day. He’s earned it! Seid uses Sunday to recover, so that he can go back to the gym on Monday ready to hit this routine once again!