"Jeff Shaping Plan"————Five exercise plan a week

Thursday: Chests and Shoulders Video:



Thursday: Chest and Shoulders Animation Illustration:< br />

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Chest muscle part:

Action 1: Flat dumbbell bench press: 5 groups, 5 times. Rest between sets for 3-4 minutes.

Super group: (A+B) below< strong>Up and down< span style="color:#ff0000;">The two actions are completed alternately

Action 2: Incline dumbbell bench press: 4 groups, 12, 10, 8 ,8 times.

Action 3: Incline dumbbell fly: 4 groups, 12, 10, 8, 8 times.

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Shoulder deltoid part:
Super group: (A+B) belowThe two actions are completed alternately

Action 4: Arnold press: 4 sets of 12, 10, 8, and 8 times.

Action 5: Sitting and leaning over the bird: 4 groups, 12, 10, 8, 8 times.

Action 6: Standing barbell raise: 4 groups, 12, 10, 8, 8 times respectively. (After the last set, reduce the weight by half and do one set of weight loss sets, 10 times.)

Super group: (A+B) belowup and downThe two actions are completed alternately

Action 7: Dumbbell lateral raises: 3 groups, 8-10 times each.

Action 8: Alternate dumbbell forward lift: 3 groups, 8-10 times each.

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Tips:< /span>Jeff is now a well-known figure in the American bodybuilding and modeling industry. Today we bring you his detailed information and his self-introduction. If you want to be as fit as Jeff, you can do it too. The Bodybuilding and Fitness Alliance brings you Jeff’s A fitness plan with five exercises a week, you must be prepared to follow this fitness plan!

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Name:Jeff Selder
Born:June 12, 1994
Height:183cm
Weight:93Kg
Nationality:United States
Location:Seattle, Washington, USA
Hair:Light brown
Jeff is a young fitness male model who is now well-known in the foreign bodybuilding modeling industry and has established his own team.

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Jeff Selder's self-introduction:

On June 12, 1994, I was born in Washington, USA. I have been passionate about sports since I was a child and started my epic physical journey when I was 5 years old.

As exercise helped me throughout my life, I quickly realized that being physically strong and in good shape gave me a greater advantage in the competition. This desire and overwhelming passion to be different than others inspired me to start bodybuilding at the age of 12. It is this passion that is unique and gives me the best motivation. I will try my best to complete every day's training. I think even if I pass away one day, my name will live forever.

In my last year of high school, I was an All-American wrestler, an American football player, and broke many school records. Football and wrestling brought me multiple full scholarships, and nearly all of my college education was planned through athletics. But sometimes life doesn't go the way you expect. Losing the American football game during my senior year shattered my dreams. This was a very frustrating time in my life. Not only was my dream over, but my scholarship was gone, leaving me with the inability to pay my tuition.

But I have been working out for 6 years, and I know I can develop in the direction of bodybuilding. Exactly a year after my first competition, I went on to win the IFBB title, making me the youngest IFBB professional athlete!

Now I am shown in front of everyone as a professional bodybuilder. I am working step by step towards my dream of Mr. Olympia and becoming the greatest man on the stage.

This is just the beginning of my journey, I now meet so many different people around the world and I am so excited for this new chapter in my life! ——Jeff