Jeff Seid Biography

HeightWeightDate of BirthNationality
6’0210lbs12th of June, 1994Renton, Washington USA

Jeff Seid Gym Training

Contest History

  • 2016 IFBB Mr Olympia Men’s Physique (16th)
  • 2014 Men’s Physique (13th)
  • 2014 IFBB Mr Olympia Men’s Physique (3rd)
  • 2014 IFBB Dallas Pro & Wheelchair Pro Men’s Physique (11th)
  • 2014 IFBB Tampa Pro Men’s Physique (4th)
  • 2014 IFBB Prestige Crystal Cup Pro Men’s Physique (2nd)
  • 2014 IFBB Greater Gulf States Men’s Physique (5th)
  • 2014 IFBB Europa Show of Champions
  • 2013 Men’s Physique (11th)
  • 2013 IFBB Mr. Olympia Men’s Physique (1st)
  • 2013 IFBB Valenti Gold Cup Men’s Physique (6th)
  • 2013 IFBB Europa Super Show Men’s Physique (2nd)
  • 2013 IFBB Pro Bodybuilding Weekly Tampa Pro Men’s Physique Class D(1st)
  • 2013 NPC Junior Nationals Men’s Physique Class C(2nd)
  • 2013 NPC Emerald Cup
  • 2012 Men’s Physique Class B(2nd)
  • 2012 IFBB North Americans Men’s Physique Class D(5th)
  • 2012 NPC USA Championships Men’s Physique Open Class B(2nd)
  • 2012 IFBB Emerald Cup

Workout Video

Jeff Seid Biceps

Workout Plan

  • Monday: Chest/Calves
  • Incline Bench Press (4 Sets of 10, 8, 8, 6)
  • Incline Fly’s (4 Sets of 10, 10, 8, 8)
  • Cable Cross-Overs (4 Sets of 15, 10, 8, 8)
  • Dumbbell Flat Bench Press (4 Sets of 10, 8, 8, 6)
  • Dips (4 Sets to Failure)
  • Incline Bench Machine (3 Sets of 10)
  • Push-Ups (3 Sets to Failure)
  • Pullovers (3 Sets of 15)
  • Standing Calve Raises (4 Sets of 15)
  • Donkey Calve Raises (4 Sets of 15)
  • Seated Calve Raises (4 Sets of 15)

Tuesday: Back/Abs

  • Deadlifts (4 sets of 15, 10, 8, 8 reps)
  • Bent-Over Rows (4 Sets of 12, 10, 8, 8)
  • Chainsaws (4 Sets of 12, 10, 8, 8)
  • T-Bar Rows (4 Sets of 12, 10, 8, 8)
  • Wide-Grip Pull Ups (4 Sets to Failure)
  • Seated Rows (4 Sets of 10, 8, 8, 6)
  • Wide Grip Lat Pull Downs (4 Sets of 12, 10, 8, 8)
  • Good Mornings (3 Sets of 12)
  • Various Ab Exercises (10 mins of Crunches, Hanging Leg Raises, etc.)

Jeff Seid Pose
Wednesday: Legs/Calves

  • Squats (5 Sets of 15, 10, 8, 6, 4)
  • Front Squats (4 Sets of 12, 10, 8, 8)
  • Hack Squats (4 Sets of 12, 10, 8, 8)
  • Leg Press (4 Sets of 10, 8, 8, 6)
  • Quad Extensions (4 Sets of 12, 10, 8, 8)
  • Lying Leg Curls (4 Sets of 12, 10, 8, 8)
  • Standing Calve Raises (4 Sets of 15)
  • Donkey Calve Raises (4 Sets of 15)
  • Seated Calve Raises (4 Sets of 15)

Jeff Seid Gym Workout
Thursday: Shoulders/Abs

  • Dumbbell Shoulder Press (4 Sets of 10, 8, 8, 8)
  • Alternative Front Lateral Raises (4 Sets of 12, 10, 8, 8)
  • Side Lateral Raises (4 Sets of 12, 10, 8, 8)
  • Arnold Press (3 Sets of 10, 8, 8)
  • Cable Upright Rows (3 Sets of 8-10)
  • Bent Over Lateral Raises (3 Sets of 8-10)
  • Upright Rows (3 Sets of 12-15)
  • Shrugs (4 Sets of 15)
  • Various Ab Exercises (10 mins of Crunches, Hanging Leg Raises, etc.)

Friday: Arms/Calves

  • Barbell Curls (4 Sets of 10, 10, 8, 8)
  • Incline Bench Skull-Crushers (4 Sets of 12, 10, 8, 8)
  • Machine Curls (4 Sets of 8-10)
  • Push Downs (4 Sets of 8-10)
  • Incline Curls (4 Sets of 8-10)
  • Kickbacks (4 Sets of 10-12)
  • Concentration Curls (4 Sets of 8-10)
  • One Arm Extensions (4 Sets of 10-12)
  • Standing Calve Raises (4 Sets of 15)
  • Donkey Calve Raises (4 Sets of 15)
  • Seated Calve Raises (4 Sets of 15)

Jeff Seid

Saturday: Optional Rest Day
Sunday: Rest Day

Diet Plan

Bulking Diet

Meal 1:
  • Oats (Dry) W/Water (1-1/2 Cups)
  • Banana (1)
  • Egg Beaters (1 Cup)
  • Meal 2:
  • Mass Gainer (1 Serving)
  • 2% Milk (16 Oz)
  • Flax-seed Oil (1 Tbsp)

Or:

  • Meal Replacement Powder with Complex Carbohydrates (1 Serving)
  • Flax-seed Oil (1 Tbsp)
  • Fruit (1 Piece)

Meal 3:

  • hicken, Turkey or Lean Fish (6-8 Oz)
  • Brown Rice (1-1/2 Cup)
  • Green Beans or Broccoli (2 Cups)

Meal 4:

  • Mass Gainer (1 Serving)
  • 2% Milk (16 Oz)
  • Flax-seed Oil (1 Tbsp)

    Or:

  • Meal Replacement Power with Complex Carbohydrates (1 Serving)
  • Flax-seed Oil (1 Tbsp)
  • Fruit (1 Piece)

Meal 5:

  • Chicken, Turkey or Lean Fish (6-8 Oz)
  • Brown Rice (1-1/2 Cup)
  • Green Beans or Broccoli (2 Cups)

Meal 6:

  • Mass Gainer (1 Serving)
  • 2% Milk (16 Oz)
  • Flax-seed Oil (1 Tbsp)

Or:

  • Meal Replacement Power with Complex Carbohydrates (1 Serving)
  • Flax-seed Oil (1 Tbsp)
  • Fruit (1 Piece)

Meal 7:

  • Cream of Rice (1/2 Cup)
  • Banana (1)

Meal 8 (Before Bed):

  • Casein Protein (2 Scoops)
  • Complex Carbohydrate Powder (3 Scoops)

Jeff Seid Workout

Cutting Diet

Meal 1:

  • 2 Whole Eggs
  • 4 Egg Whites
  • Half Cup of Old Fashion Oatmeal
  • ¼ Cup of Blue Berries
  • Multi-Vitamin Pack, Omega 3 pills

Meal 2:

  • 1 Cup of Brown Rice
  • 6oz. Chicken Breast

Meal 3 (Post Gym):

  • 1 Banana or 1 Mini Gatorade
  • 2 Scoops of Whey Protein

Meal 4:

  • 3oz. Avocado
  • 6oz. Chicken Breast

Meal 5:

  • 8oz. Round Steak
  • 6oz. Sweet Potato (Optional)

Meal 6 (Before Bed):

  • 8oz. Cod White Fish or 1.5 cups of liquid Egg White

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