How This Jeff Seid Workout Leads To Huge Upper Body Growth

Check out this upper body workout plan from Jeff Seid to build some serious muscle.

When it comes to wanting to really nail down a shredded aesthetic, it can be challenging to know exactly what to do. We all know that most of our gains happen in either the gym or the kitchen with a good meal, and while we may stick to the most strict of dietary and supplementation routines, having a workout program that will equally fire up our muscles to grow is more than important. With so many influencers online claiming to know exactly what to do, it can be hard to weed through the nonsense. This workout from Jeff Seid is great for we know it’s reliable and will work to enhance all your gains from this workout routine to aid your physique.

Learning from the pros and using their tips and tricks is the best way to progress with our bodybuilding goals and workout routine. They’ve done it. All of it. They know what its like to suffer through sessions and have to deal with calorie count. And yes, they know how it feels to have to do a leg day even when everything around you is telling you take the day off. But for Jeff Seid’s workout, we wanted to bring you a massive upper body workout to pump those pecs, get those biceps bulging, and round out those boulder shoulders so you start looking huge with a massive physique.

Jeff Seid

About Jeff Seid

Jeff Seid is an influencer, model, entrepreneur, and bodybuilder who knows just what it takes to work towards an absolutely shredded physique. As an active kid with exercise, he was a wrestler and football player until an injury changed his course. Instead of backing down, he did the opposite and began to devoting his time to bodybuilding. His career took off when he won nationals and became the youngest IFBB pro in history. After winning his first pro show, he qualified for the Mr. Olympia Men’s Physique Showdown and continued his dominate bodybuilding career from there.

Since his career has taken off, he has started a clothing company called Seidwear and wrote a book about everything he’s learned form his journey. Through social media and videos, he has shown off his shredded aesthetic and has sought to help people unlock their potential as bodybuilders and all around confident people. This upper body workout routine can do just that for you.

Jeff Seid

Jeff Seid’s Massive Upper Body Routine

Here is Jeff Seid’s massive routine, consisting of exercises for your chest, back, shoulders, and arms. Working with more sets and mid to high level reps will ensure growth as you look to get a great pump each of these days. Don’t be afraid to toss in techniques like drop sets to target deeper into the muscles with sets to failure or to look for opportunities to work on things like mind-muscle connection, which will only enhance growth and technique from your workout routine with each muscle group as you exercise and rest.

Chest Workout To Pump Up Those Pecs

Exercises Sets Reps
Incline Bench Press 4 10
Dumbbell Bench Press 4 10
Incline Bench Dumbbell Flyes 4 12
Dips 4 12
Cable Flyes 4 8


Back Day For Those Wide Lats

Exercises Sets Reps
Deadlift 4 8
Bent Over Barbell Row 4 10
Wide Grip Chin Up 4 12
Seated Cable Rows 4 10


Arms For That Desired Horseshoe-Shape

Exercises Sets Reps
Wide Grip Barbell Curl 4 10
Alternating Dumbbell Curl 4 10
Preacher Curl 4 8
Concentration Curls 4 8
Dumbbell One-Arm Triceps Extension 4 10
Skull Crushers 4 12
Triceps Rope Pulldowns 4 12


Shoulders For Those Desired Boulders

Exercises Sets Reps
Shoulder Press 4 10
Side Lateral Raise 4 10
Bent Over Delt Raise 4 10
Front Raise with Dumbbell 4 12
Upright Barbell Row 4 10
Rear Delt Pec Deck 4 8
Barbell Shrug 4 12
Dumbbell Shrug 4 12


Jeff Seid

Seid’s Tips & Advice For His Workout

For those looking to maximize these gains, look to a five day workout routine, putting a leg day or abs in there somewhere. Recovery time is important so potentially putting your leg day right in the middle is a great option to give your upper a day off in the middle, even if its just standing calf raises or seated calf raises, or the leg press. Don’t take too much time in between sets with your training and really give your muscles a chance to work, for you will have ample recovery after its all said and done and on your rest day and with a stable diet and good meal. Working on things like tempo and range of motion will only help you in the long run, especially as you work towards bigger lifts for your workout routine with each muscle group to compensate for any lagging muscle with exercise and rest during your week.

Supplementation For Added Gains & Recovery

While Jeff Seid uses his own supplements of choice after his workout routine, having a solid supplementation and diet routine will prove to be most effective for you in the long run. Popular supplements include things like pre-workout, intra-workouts, or fat burners and testosterone boosters, all which can really work for your benefit. We wanted to share a great protein supplement from Transparent Labs which will greatly enhance your gains and recovery with a clean and effective supplement to aid with your diet or replace a meal along with exercise, training, and rest during the week.

Transparent Labs ProteinSeries 100% Grass Fed Whey Protein Isolate

Whey Protein Isolate

Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey, which are almost always filled with chemical flavorings to disguise the chalkiness per serving. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your weight goals and is easy to digest compared to a whey concentrate. It is also a great post workout supplement paired with a good pre workout one during the week for each and every serving to boost muscle mass.

Price: $59.00

Try Transparent Labs 100% Grass-Fed Whey Protein Isolate Here

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Check out other great supplements on our list of the Best Protein Powders!

Wrap Up

This massive upper body Jeff Seid workout routine will really work to enhance your gains and give you something to brag about. With a great chest, back, arms, and shoulder workout, you can be proud of the gains you make in the gym. Learning from the pros is a great way to enhance your goals and continue your bodybuilding progress moving forward. Take a look at this Jeff Seid workout and these training plans and see what they can do for you as you seek that shredded aesthetic people will envy.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Jeff Seid Instagram & Transparent Labs