Jeff Seid (Week 2)

I get asked every day… “Jeff, what’s your workout routine, brah?”. The answer is, I don’t stick to one workout routine. I change up my workouts regularly to keep my muscles shocked and constantly growing, and so should you. With that said, it’s important to try out different routines to see which suit you best, so here is one that I have been using recently for you to try out.

DAY 1: CHEST/CALVES/ABS
One of my favorite days of the week. This is your opportunity to really hit your chest hard, get an epic pump, and do some work on your calves, too.

Barbell Incline Bench Press
4 sets of 10, 8, 8, 6 reps

Dumbbell Bench Press
4 sets of 10, 8, 8, 6 reps

Incline Dumbbell Flyes
4 sets of 10, 8, 8, 8 reps

Dips – Chest Version
3 sets to failure

Cable Flyes
3 sets of 12, 10, 8 reps

Standing Calf Raises
5 sets of 20, 15, 12, 10, 8 reps

Seated Calf Raises
5 sets of 25, 20, 15, 12, 10

ABS
10 – 15 min various exercises

DAY 2: BACK & ABS
A strong back will add width to your physique and give you that highly desired v-taper, adding to the illusion of a slim aesthetic waist.

Barbell Deadlift
3 sets of 10, 8, 6 reps

Bent Over Barbell Row
4 sets of 12, 10, 8, 8 reps

Wide Grip Chin-Up
4 sets of 10 reps

Seated Cable Rows
4 sets of 12, 10, 8, 8 reps drop set to failure each set

Abs
10 – 15 mins various exercises

DAY 3: LEGS
After hitting chest & back, you’ll find most of your upper body sore as you’ve just completed numerous compound movements. This gives you the perfect opportunity to hit your lower body and really grow your legs. This day isn’t easy, but push through and your physique will stand out from the rest!

Barbell Squat
5 sets of 15, 10, 8, 8, 6 reps

Front Barbell Squat
4 sets of 10, 8, 8, 6 reps

Leg Press
3 sets of 10, 8, 8 reps

Quad Extensions
4 sets of 12, 10, 8, 8 reps

Lying Leg Curls
4 sets of 12, 10, 8, 8 reps

DAY 4: ARMS/CALVES
One of the hallmarks of an impressive physique, get your biceps and triceps up to par with this workout. Push hard!

Barbell Curl
4 sets of 12, 10, 8, 6 reps

Alternating DB Curl
3 sets of 8-10 reps

Preacher Curl
3 sets of 10 reps

Concentration Curls
3 sets of 15 reps

Dumbbell One-Arm Triceps Extension
3 sets of 12-15 reps

Triceps Rope Extensions
4 sets of 12, 10, 8, 8 reps

Skull-Crushers
4 sets of 10-12 reps

Standing Calf Raises
5 sets of 20, 15, 12, 10, 8 reps

Seated Calf Raises
5 sets of 25, 20, 15, 12, 10

DAY 5: SHOULDERS
Capped, strong shoulders will add width to your physique where it matters and polish off your physique. The shoulder girdle is crucial in almost all lifts, so by working your front, side and rear delts you’ll be building the foundation for a solid physique.

Shoulder Press
4 sets of 10, 8, 8, 6 reps

Side Lateral Raise
4 sets of 10 reps

Bent-Over Rear Delt Raise
4 sets of 10 reps

Front Dumbbell Raise
3 sets of 10 reps

Upright Barbell Row
2 sets of 10 reps

Rear Delt Pec Deck Flyes

4 sets of 12-15

Barbell Shrug
4 sets of 20, 15, 12, 10 reps

Dumbbell Shrug
3 sets of 12, 10, and 8 reps