{"id":12557,"date":"2024-12-02T23:56:20","date_gmt":"2024-12-02T16:56:20","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12557"},"modified":"2024-12-02T23:56:20","modified_gmt":"2024-12-02T16:56:20","slug":"jeff-seids-monday-muscle-workout-for-chest-triceps-calves","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12557","title":{"rendered":"Jeff Seid\u2019s Monday-Muscle Workout for Chest, Triceps &#038; Calves"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Jeff Seid is a model, social media influencer, and most recently became the 2024 Natural Olympia champion in the Men\u2019s Physique division. Here, the man himself explains how the \u201cKing of Aesthetics\u201d gets his week started right; by building his triceps, chest, and calves. Jeff Seid\u2019s workout is one that is challenging, but can help anyone make upper-body gains.<\/p>\n<p>Seid, who has one of the largest social media followings in the fitness industry, recently <a href=\"https:\/\/www.muscleandfitness.com\/flexonline\/flex-news\/bodybuilder-jeff-seid-talks-about-his-comeback-at-the-2024-natural-olympia\/\" target=\"_blank\" rel=\"noopener\">talked exclusively to M&amp;F about his training and recent Natural Olympia win<\/a>. And, for those who want to replicate his phenomenal physique, the man himself has now provided this killer workout from his own logbook for our readers to try:<\/p>\n<h2>Jeff Seid\u2019s Full Body Monday Workout<\/h2>\n<h3>Chest<\/h3>\n<p><strong>Flat Barbell Bench Press:<\/strong>\u00a05 Sets of 5 Reps<\/p>\n<p><strong>Incline Smith Machine Bench: <\/strong>4 Set of 12, 10, 8, 6 Reps<\/p>\n<p><strong>Cable Crossovers:<\/strong>\u00a04 Sets of 15, 12, 10, 8 Reps<\/p>\n<p><strong>Pushups:<\/strong> 5 Sets of 20 Reps (aim to complete within 3 minutes)<\/p>\n<h3>Triceps<\/h3>\n<p><strong>Incline Skull Crushers:<\/strong>\u00a03 Sets of 10, 8, 6 Reps<\/p>\n<p><strong>Rope Pushdowns:<\/strong>\u00a04 Sets of x 15, 12, 10, 8 Reps<\/p>\n<p><strong>Single Arm Cable Cross Body Pushdown:<\/strong>\u00a03 Sets of 12-15 Reps<\/p>\n<p><strong>Single Arm Cable Overhead Extension<\/strong> : 3 Sets of 12-15<\/p>\n<h3>Calves<\/h3>\n<p><strong>Standing Calf Raises:<\/strong> 4 x 50, 25, 12, 8 Reps<\/p>\n<p><strong>Seated Calf Raises:<\/strong> 3 \u00d7 15 Reps<\/p>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2024\/12\/2024-Natural-bodbuilder-winner-Jeff-Seid-standing-in-the-sun.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"(max-width: 800px) 100vw, 800px\" alt=\"2024 Natural bodbuilder winner Jeff Seid standing in the sun\" width=\"1109\" height=\"614\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2024\/12\/2024-Natural-bodbuilder-winner-Jeff-Seid-standing-in-the-sun.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">Jeff Seid<\/span><\/figcaption><\/figure>\n<h2>Workout Breakdown<\/h2>\n<p>\u201cI always do a few warmup sets before each exercise,\u201d explains Said. \u201cThis helps me get ready for my working sets and also lowers the risk of injury.\u201d In terms of resting between working sets, the bodybuilder says that the length depends on the season. \u201cWhen I am close to competition, in shred mode, I do 60-90 second rest periods,\u201d he shares. \u201cBut when I am bulking, trying to add muscle, I\u2019ll do 3-minute rest periods.\u201d The star says that short rest periods increase his heart rate, helping him to shred more fat, while longer rest periods are designed for him to really dial-in and concentrate on those heavy lifts for maximum muscle gain.<\/p>\n<p>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.<\/p>\n<p>This is the key point: Make sure you perform every last safe rep that you can, and you\u2019ll be prompting those muscles to build back stronger. \u201cI take <a href=\"https:\/\/cellucor.com\/products\/c4-whey-protein\" target=\"_blank\" rel=\"noopener\">C4 Whey Protein powder<\/a> immediately after my workout,\u201d shares the man with the hellagood hair. \u201cThis is to start my recovery post workout, as soon as possible.\u201d For those wondering how the rest of the bodybuilding champs week pans out: \u201cMy workout splits change throughout the year, I like to switch it up,\u201d he explains.<\/p>\n<p>If you are interested in following Jeff Seid\u2019s current workout current split, he has shared it below. As you will see, the Men\u2019s Physique competitor is making sure to really hammer his calf exercises throughout the week, but you could switch this up for a body part that you would like to focus on with more frequency, so long as you don\u2019t overtrain:<\/p>\n<h2>Jeff Seid\u2019s Current Workout Split<\/h2>\n<p><strong>Monday:<\/strong> Chest\/Triceps\/Calves<\/p>\n<p><strong>Tuesday:<\/strong> Back\/Biceps\/Abs<\/p>\n<p><strong>Wednesday:<\/strong> Legs\/Calves<\/p>\n<p><strong>Thursday:<\/strong> Rest Day<\/p>\n<p><strong>Friday:<\/strong> Shoulders\/Arms\/Abs<\/p>\n<p><strong>Saturday:<\/strong> Legs\/Calves<\/p>\n<p><strong>Sunday:<\/strong> Rest<\/p>\n<p><strong>For more fitness inspiration follow Jeff Seid on <a href=\"https:\/\/www.instagram.com\/jeff_seid\/\" target=\"_blank\" rel=\"noopener\">Instagram<\/a>\u00a0<\/strong><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/jeff-seids-monday-muscle-workout-for-chest-triceps-and-calves\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jeff Seid is a model, social media influencer, and most recently became the 2024 Natural Olympia champion in the Men\u2019s Physique division. Here, the man himself explains how the \u201cKing of Aesthetics\u201d gets his week started right; by building his triceps, chest, and calves. Jeff Seid\u2019s workout is one that is challenging, but can help &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12557","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12557","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12557"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12557\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12557"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}