KING REIDYZ
ALLAH IS BLACK 😎
- Joined
- Jul 12, 2020
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Monday: Chest/Calves
Here is Jeff Seid’s chest routine:
- 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.)
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)
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)
Saturday: Optional Rest Day
On Saturday, Jeff has an optional rest day. Which means that if he feels his body needs to rest, then he will rest. If, however, he’s itching to hit another body part again, he will pick a lagging muscle group and hit it again on Saturday.Sunday: Rest Day
On Sunday, Jeff takes a rest for the whole day. He’s earned it! Seid uses Sunday to recover, so that he can go back to the gym on Monday ready to hit this routine once again!For his bulking guys its simple jfl
Bulking Diet
Since Jeff is into bulking/cutting, he will have a bulking diet that involves consuming a lot of calories. Roughly 5000 calories or so.Here is an example of Jeff Seid’s 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)
- Meal Replacement Powder with Complex Carbohydrates (1 Serving)
- Flax-seed Oil (1 Tbsp)
- Fruit (1 Piece)
Meal 3:
- Chicken, 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)
Cutting Diet
When Jeff is trying to cut down his body fat levels for a competition or photo-shoot, he likes to use carb-cycling to help him. He does this on either a 4, 3 or 2 day basis.
Essentially what this means is Jeff will slowly lower his carbohydrate intake over a period of X days, and then will dramatically increase it on the next day.
Here is an example of Jeff Seid’s 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
Supplements & Recommendations
Jeff Seid is a big fan of using supplements to help his body get the nutrients it needs for quick recovery and growth. Here’s the list of supplements he uses daily:
My list of favorite french supplements (healthier than USA one)