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Jeff Seid’s Monday-Muscle Workout for Chest, Triceps & Calves

In the world of fitness and modeling, Jeff Seid stands out as a prominent figure. Recently crowned the 2024 Natural Olympia champion in the Men’s Physique division, Jeff embodies the principle of aesthetics through hard work and dedication. Known as the “King of Aesthetics,” he emphasizes the importance of a well-rounded physique, focusing on specific muscle groups to kickstart the week with strength and vigor.

In this article, we break down Jeff Seid’s Monday-Muscle Workout, which targets the chest, triceps, and calves. Designed to challenge your limits, his workout can be a game-changer for anyone looking to enhance their muscle definition and overall strength.

Warm-Up

Before diving into the main workout, Jeff advocates for a comprehensive warm-up. This should include dynamic stretches and light cardio to prepare the muscles and prevent injury. Focus on movements that engage the upper body, such as arm circles and shoulder rotations.

Chest Routine

1. Barbell Bench Press: 4 sets of 8-12 reps
   • A staple in any chest workout, the bench press effectively engages the pectoral muscles and builds strength.
2. Incline Dumbbell Press: 4 sets of 10-12 reps
   • Incline presses target the upper chest, helping to create a well-rounded appearance.
3. Cable Flyes: 3 sets of 12-15 reps
   • This exercise isolates the chest muscles and enhances definition, while also improving flexibility and range of motion.

Triceps Workout

1. Close-Grip Bench Press: 4 sets of 8-10 reps
   • A variation of the traditional bench press that emphasizes the triceps, this exercise is great for building mass.
2. Skull Crushers: 3 sets of 10-12 reps
   • This isolation movement can effectively target the long head of the triceps, contributing to overall arm size.
3. Tricep Dips: 3 sets of 10-15 reps
   • Utilizing body weight, dips are fantastic for developing strength and definition in the triceps.

Calves Workout

1. Standing Calf Raises: 4 sets of 12-15 reps
   • Essential for calf development, standing calf raises can be performed with or without added weight.
2. Seated Calf Raises: 3 sets of 12-15 reps
   • This exercise further engages the gastrocnemius and soleus muscles for comprehensive calf training.

Cool Down and Stretching

Once the workout is complete, Jeff emphasizes the importance of cooling down. Engaging in a few minutes of light cardio followed by static stretching can aid in recovery and improve flexibility.

Jeff Seid’s Monday-Muscle Workout is not only a rigorous regimen to build muscle; it also sets the tone for a productive week ahead. By committing to this workout, individuals can enhance their aesthetic appeal and overall fitness. Whether you’re a beginner or an experienced gym-goer, following Jeff’s workout principles can help you reach your fitness goals with determination and discipline.

Jeff Seid is a model, social media influencer, and the recent champion of the 2024 Natural Olympia in the Men’s Physique division. In this piece, he shares how the “King of Aesthetics” kickstarts his week by focusing on building his triceps, chest, and calves. Jeff Seid’s workout is both demanding and effective, designed to help anyone achieve their fitness goals.

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