Follow The Workout Of Jeff Seid

Follow The Workout Of Jeff Seid

By February 5, 2018 Fitness No Comments

Follow The Workout Routine Of Jeff Seid

Jeff Seid was crowned the youngest IFBB pro champion in history, 5 years ago at age 18. Since, He has won 10 titles, claiming first place in half of them. Jeff is a young fitness icon with over 4 million online followers. A worldwide fitness inspiration, he is the figurehead of the “aesthetics movement.”

12 Week Shred Program

Are you ready for a challenge? Jeff’s 12 Week Shred is an intense workout plan to get you in the best shape of your life! At the end of these 12 weeks, you’ll be leaner, stronger, and more shredded than ever.

Day 1) ✅ Chest, Abs & Calves

  • Treadmill HIIT Style – 20 min
  • Incline Barbell Bench – 4 sets: 10 reps, 8, 8, failure
  • Bench Press & Chest Press with Plate – 4 supersets
  • Flat Bench Chest Fly – 4 sets: 12, 10, 8, 8 reps
  • Pullover – 3 sets x 15 reps
  • Rope Crunch – 4 sets x failure
  • Hanging Leg Raise – 4 sets x failure
  • Hanging Windmill – 4 sets x failure
  • Standing Calf Raise – 5 sets: 15, 12, 10, 10, 8 reps

Day 2) ✅ Back, Traps & HIIT

Follow Jeff as he does his back workout in this short video.

  • Deadlift – 4 sets: 10, 8, 6, 4 reps
  • Barbell Row – 4 sets: 12, 10, 8, 8 reps
  • Lat Pulldown – 4 sets: 15, 12, 10, failure  
  • Reverse Grip Barbell Row – 4 sets: 10, 8, 8, failure
  • Cable Row – 4 sets: 15, 12, 10, failure
  • Barbell Shrug – 3 sets: 12, 10, 8 reps
  • Dumbbell Shrug – 3 sets: 12, 10, 8 reps
  • Treadmill HIIT Style – 25 min

Day 3) ✅ Legs

  • Squat – 4 sets: 15, 10, 8, 6 reps
  • Backyard Dead Leg Lunge – 3 sets: 20, 16, 12 reps (10, 8, 6 each leg)
  • Lying Hamstring Curl – 14 sets: 5, 12, 10, 8 reps
  • Stiff Leg Deadlift – 3 sets: 10, 8, 6 reps
  • Quad Extension – 4 sets x 12 reps
  • Hanging Knee Tuck – 4 sets x failure
  • Crunch – 4 sets x failure
  • Crunch Twist – 4 sets x failure

Day 4) ✅ Shoulders, Calves & Cardio

  • Shoulder Press – 4 sets: 12, 10, 8, 8 reps
  • Lateral Raise – 4 sets: 12, 10, 8, failure
  • Rear Delt Fly – 4 sets: 12, 10, 8, failure
  • Alternating Front Raise – 4 sets x 20 reps (10/arm)
  • Upright Row – 3 sets: 12, 10, 8 reps
  • Face Pull – 4 sets x 12 reps
  • Standing Calf Raise – 5 sets: 15, 12, 10, 10, 8 reps
  • Treadmill Incline Walk – 45 min

Day 5) ✅ Arms

  • Alternating Dumbbell Curl – 4 sets: 20, 16, 16, failure (10, 8, 8, failure each arm)
  • Alternating Hammer Curl – 4 sets: 20, 16, 16, failure (10, 8, 8, failure each arm)
  • Single Arm preacher Curl – 3 sets: 24, 20, failure (12, 10, failure each arm)
  • EZ Bar Curl – 4 sets: 12, 10, 8, failure
  • Single Overhead Tricep Extension – 3 sets: 30, 24, failure (15, 12, failure each arm)
  • Tricep Pushdown – 4 sets x failure
  • Tricep Kickback – 3 sets: 12, 10, 8 reps
  • Skullcrusher – 4 sets x 12 reps
  • Side Oblique Crunch – 4 sets x failure
  • Bicycle Crunch – 4 sets x failure
  • V Up on Bench – 4 sets x failure
  • Treadmill Incline Walk – 45 min

Day 6 & 7) ✅ Active Rest Days

Here’s how Jeff spends his rest days…

Jeff Seid Rest Day

 

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