JEFF SEID DAILY WORKOUT ROUTINE IN WHOLE WEEK..

monday: Chest Workout

·         Super set – He takes on the Incline bench – he does 4 sets of ten,eight,eight, six, failure

·         Incline flys, he does 4 sets of ten, eight, eight, six

·         Cable crossovers – Here, he does 4 sets of fifteen, ten, eight, eight

·         The dumbbell flat bench: 4 sets of ten, eight, eight, six

·         Dips: Four sets of failure

·         Incline Pec Machine: three sets of ten

·         Push Ups: three sets of failure

·         Single set – Pullovers: three sets of fifteen

·         HIT Cardio – 30 minutes

Tuesday: Back Workout

Single set – Deadlifts: four sets of fifteen, ten, eight, six
Super set – Bent Over Rows: four sets of twelve, ten, eight, eight
– Chainsaws: four sets of twelve, ten, right, eight
– T-bar Rows: four sets of twelve, ten, ten, eight
– Wide Grip Pull Ups: four sets of failure
– Seated Rows: four sets of ten, eight, eight, six
– Wide Grip Lat Pull Downs: four sets of twelve, ten, eight, eight
Single sets – Good Mornings: three sets of twelve

Wednesday: Leg Workout

Single set – Squats: five sets of fifteen, ten, eight, six, four
Super set – Front Squat: four sets of twelve, ten, eight, six
– Hack Squat: four sets of twelve, ten, eight, six
Single set – Leg Press: four sets of ten, eight, eight, six
Super set – Quad Extension: four sets of twelve, ten, eight, eight
– Lying Leg Curls: four sets of twelve, ten, eight, eight
Single set – the Standing Calf Raises: four sets of fifteen
Single set- the Donkey Calf Raise: four sets of fifteen
Single set – the Seated Calf Raises: four sets of fifteen
HIT Cardio – 30 minutes

Thursday: Shoulder Workout

Tri set – He does the Dumbbell Shoulder Press: four sets of ten, eight, eight, eight
– Front Lateral Raises: four sets of twelve, ten, ten, eight
– Side Lateral Raises: four sets of twelve, ten, ten, eight
Super set – Arnold Press: three sets of ten, eight, eight
– Cable Upright Rows: three sets of ten
– Bent Over Lateral Raises: three sets of ten
– Front Half Way Barbell Raise: three sets of fiften
Single set – Shrugs: four sets of fifteen

Friday: Arm Workout

Super set – Barbell Curls: four sets of ten, ten, eight, eight
– Incline Bench Skull Crushers: four sets of twelve, ten, ten, eight
– Pushdowns: four sets of ten
– Incline Curls: four sets of ten
Single set – Kickbacks: four sets of ten
– Concentration Curls: four sets of ten
– One Arm Extensions: four sets of ten
HIT Cardio – 30 minutes

On Saturdays and Sundays, he takes a rest.