000 Plan Ishrane 1

Plan ishrane 1:
obroci za kating dana kada treniraš (1300cal)

Pazi na unos masti i pečenje jaja (obriši tiganj tiha vatra)!
1obrok: 40g hidrata, 20g proteina,

- trening
Šejk posle treninga: 25g proteina - jedna merica
2obrok: 40g hidrata, 20g proteina, meso ili jaja (1celo+3bel)

3obrok: 40g hidrata, 20g proteina, meso ili jaja (1celo+3bel)
4obrok: 40g hidrata, 20g proteina, meso ili sir (200g)
5obrok: 0 hidrata 25g proteina 10g masti ¾ marice sa 125g sira ili 250g sira
obroci za kating dana kada NE! treniraš (1300cal)
1obrok: 20g hidrata, 22g proteina, 10g masti (3 cela jajeta)

2obrok: 20g hidrata, 22g proteina, 10g masti meso ili jaja (3 cela jajeta)
3obrok: 0g hidrata, 25g proteina, 20g masti meso ili jaja (2cela+sir)
4obrok: 0g hidrata, 25g proteina, 20g masti meso ili sir (2cela+sir)
5obrok: 0 hidrata 25g proteina 10g masti ¾ merice sa 125g sira ili 250g sira
Since Monday is ‘National Chest Day’, that’s what Jeff Seid’s workout routine consists of on the
1st day of the week. As well as some calve workouts at the end of the session.
Within this routine, the 1st and 2nd exercises are a super-set, as well as the 4th and 5th, and 6th
and 7th.
Here is Jeff Seid’s chest routine:
1. Incline Bench Press (4 Sets of 10, 8, 8, 6)

2. Incline Fly’s (4 Sets of 10, 10, 8, 8)
3. Cable Cross-Overs (4 Sets of 15, 10, 8, 8)
4. Dumbbell Flat Bench Press (4 Sets of 10, 8, 8, 6)
5. Dips (4 Sets to Failure)
6. Incline Bench Machine (3 Sets of 10)
7. Push-Ups (3 Sets to Failure)
8. Pullovers (3 Sets of 15)
9. Standing Calve Raises (4 Sets of 15)
10. Donkey Calve Raises (4 Sets of 15)
11. Seated Calve Raises (4 Sets of 15)
On Tuesday Jeff focuses on hitting his back and finishes with a short session of ab training. The
first and last exercise in his routine before his abdominal session are both single exercises.
The 6 exercises shown in between this are super-sets; 2 & 3, 4 & 5, 6 & 7. For example, Jeff
starts with exercise 2, and rests for only a few seconds before performing exercise 3. He will then
rest, and repeat.
Here is Jeff Seid’s Back/Abs Routine:
1. Deadlifts (4 sets of 15, 10, 8, 8 reps)

2. Bent-Over Rows (4 Sets of 12, 10, 8, 8)
3. Chainsaws (4 Sets of 12, 10, 8, 8)
4. T-Bar Rows (4 Sets of 12, 10, 8, 8)
5. Wide-Grip Pull Ups (4 Sets to Failure)
6. Seated Rows (4 Sets of 10, 8, 8, 6)
7. Wide Grip Lat Pull Downs (4 Sets of 12, 10, 8, 8)
8. Good Mornings (3 Sets of 12)
9. Various Ab Exercises (10 mins of Crunches, Hanging Leg Raises, etc.)
On Wednesday, Jeff will hit his legs, including calves. Within this routine, he alternates between
single exercises and super-set exercises.
For example: the 1st exercise is a single exercise. Then the 2nd and 3rd exercises are super-sets.
The 4th is a single exercise, and so on… You get the idea.
The calve exercises at the end of his workout routine are all single exercises.
Here is Jeff Seid’s legs/calves routine:
1. Squats (5 Sets of 15, 10, 8, 6, 4)

2. Front Squats (4 Sets of 12, 10, 8, 8)
3. Hack Squats (4 Sets of 12, 10, 8, 8)
4. Leg Press (4 Sets of 10, 8, 8, 6)
5. Quad Extensions (4 Sets of 12, 10, 8, 8)
6. Lying Leg Curls (4 Sets of 12, 10, 8, 8)
On Thursday, Jeff Seid’s workout routine consists of shoulder exercises, with a small 10 minute
ab session at the end of the workout.
Within this routine, the first 3 exercises are part of a triple set. One exercise is performed after the
other with no rest in between. The 4th and 5th exercises are part of a super-set, and the 6th, 7th,
and 8th exercises are once again, a triple set.
Here is Jeff Seid’s shoulder workout routine:
1. Dumbbell Shoulder Press (4 Sets of 10, 8, 8, 8)

2. Alternative Front Lateral Raises (4 Sets of 12, 10, 8, 8)
3. Side Lateral Raises (4 Sets of 12, 10, 8, 8)
4. Arnold Press (3 Sets of 10, 8, 8)
5. Cable Upright Rows (3 Sets of 8-10)
6. Bent Over Lateral Raises (3 Sets of 8-10)
7. Upright Rows (3 Sets of 12-15)
8. Shrugs (4 Sets of 15)
9. Various Ab Exercises (10 mins of Crunches, Hanging Leg Raises, etc.)
On Friday, Jeff focuses on working his arms, and also includes a small calve sessions at the end
of the workout.
Within this routine, all exercises aside from the calve session are super-sets: 1 & 2, 3 & 4, 5 & 6,
7 & 8.
Here is Jeff Seid’s arms workout routine:
1. Barbell Curls (4 Sets of 10, 10, 8, 8)

2. Incline Bench Skull-Crushers (4 Sets of 12, 10, 8, 8)
3. Machine Curls (4 Sets of 8-10)
4. Push Downs (4 Sets of 8-10)
5. Incline Curls (4 Sets of 8-10)
6. Kickbacks (4 Sets of 10-12)
7. Concentration Curls (4 Sets of 8-10)
8. One Arm Extensions (4 Sets of 10-12)

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Plan ishrane 1:

obroci za kating dana kada treniraš (1300cal)

1obrok: 40g hidrata, 20g proteina,

2obrok: 40g hidrata, 20g proteina, meso ili jaja (1celo+3bel)

obroci za kating dana kada NE! treniraš (1300cal)

1obrok: 20g hidrata, 22g proteina, 10g masti (3 cela jajeta)

Here is Jeff Seid’s chest routine:

1. Incline Bench Press (4 Sets of 10, 8, 8, 6)

Here is Jeff Seid’s Back/Abs Routine:

1. Deadlifts (4 sets of 15, 10, 8, 8 reps)

Here is Jeff Seid’s legs/calves routine:

1. Squats (5 Sets of 15, 10, 8, 6, 4)

Here is Jeff Seid’s shoulder workout routine:

1. Dumbbell Shoulder Press (4 Sets of 10, 8, 8, 8)

Here is Jeff Seid’s arms workout routine:

1. Barbell Curls (4 Sets of 10, 10, 8, 8)

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