Jeff Seid

[Arnold]

Vorname: Jeff
Name: Seid
Größe; 183cm
Gewicht: 95kg

Training

Monday: Chest/Calves/HIIT

Super Set:

Incline Bench: 4 sets of 10, 8, 8, drop set 6, failure
Incline Fly’s: 4 sets of 10, 10, 8, 8

Single Set:

Cable Cross Overs: 4 sets of 15, 10, 8, drop set 8, failure

Super Set:

Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
Dips: 4 sets to failure

Super Set:

Incline Bench Machine: 3 sets of 10
Pushups: 3 sets, failure

Single Set:

Pullovers: 3 sets of 15

Single Sets:

Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15

Tuesday: Back/Abs

Single Set:

Deadlifts: 4 sets of 15, 10, 8, 6

Super Set:

Bent Over Rows: 4 sets of 12, 10, 8, 8
Chainsaws: 4 sets of 12, 10, 10, 8

Super Set:

T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6
Wide Grip Pull Ups: 4 sets, failure

Super Set:

Seated Rows: 4 sets of 10, 8, 8, 6
Wide Grip Lat Pull Downs: 4 sets of 12, 10, 8, 8

Single Set:

Good Mornings: 3 sets of 12

Single Set:

Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)

Wednesday: Legs/Calves/Cardio

Single Set:

Squats: 5 sets of 15, 10, 8, 6, 4

Super Set:

Front Squats: 4 sets of 12, 10, 8, drop set 8, 6
Hack Squats: 4 sets of 12, 10, 8, drop set 8, 6

Single Set:

Leg Press: 4 sets of 10, 8, 8, 6

Super Set:

Quad Extensions: 4 sets of 12, 10, 8, 8
Lying Leg Curls: 4 sets of 12, 10, 8, 8

Single Sets:

Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15

Thursday: Shoulders/Abs

Tri-Set:

Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8
Alt. Front Lateral Raises: 4 sets of 12, 10, 8, 8
Side Lateral Raises: 4 sets of 12, 10, 8, 8

Super Set:

Arnold Press: 3 sets of 10, 8, 8
Cable Upright Rows: 3 sets of 8-10

Super Set:

Bent Over Lateral Raise: 3 sets of 8-10
Upright Rows: 3 sets of 12-15

Single Set:

Shrugs: 4 sets of 15

Single Set:

Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)

Friday: Arms/Calves

Super Set:

Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8
Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8

Super Set:

Machine Curls: 4 sets of 8-10
Pushdowns: 4 sets of 8-10

Super Set:

Incline Curls: 4 sets of 8-10
Kickbacks: 4 sets of 10-12

Super Set:

Concentration Curls: 4 sets of 8-10
One Arm Extensions: 4 sets of 10-12

Single Sets:

Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15

Saturday: Off

Rest

Sunday: Off

Rest


Bilder:

[Arnold]

new photo

[Arnold]

[Arnold]

Outdoor Chest and Shoulder Workout Golds Gym Venice

[Arnold]

jeff in hospital

[Arnold]

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[Arnold]

Ice cream diet

[Arnold]

Malibu flexing

[Arnold]

[Arnold]

new photo of instagram