Jeff Grant health and fitness tips: Jeff Grant is a Florida-based fitness model who’s known for his incredible abs. He has been a cover model for one of the most important sites on the web dedicated to male fitness models and has been on major magazines like Muscle & Fitness and Exercise for Men Only.

The 25-year-old personal trainer and fitness expert shares with SimplyShredded.com some of his workout routine, motivation for staying fit and healthy and three exercises he’ll definitely never stop doing.

Workout Routine

Jeff says that while it’s important to consistently change your workout routine, he has stuck to the same training principals for some time now. According to the personal trainer, he found that training only one muscle group per day and performing a high amount of sets for each group has been most effective in getting him as defined as possible.

Below is a typical breakdown of Jeff’s routine as he has shared with SimplyShredded.

Monday: Biceps/Abs/Cardio
Biceps (8-12 reps)
• 4 sets of incline EZ bar curls super-set with 4 sets of alternating standing dumbbell curls.
• 4 sets of standing barbell curls (switching your grip like stated above).
• 4 sets of preacher chair and standing 21’s (7 reps half way up, 7 reps starting from the halfway point, 7 full reps)
• 4 sets of hammer curls
Abs (20-25 reps of each)
• 4 sets hanging knee raises
• 4 sets reverse crunches on flat bench
• 4 sets jackknife crunches on incline bench
Cardio
• 30 mins of intervals on treadmill

Tuesday: Shoulders/Traps/Abs
Shoulders (8-12 reps)
Tri-set 4 sets of anterior lateral raises with 4 sets of side lateral raises with 4 sets of bent over lateral raises.
4 sets of Arnold overhead dumbbell press super-set with 4 sets of lateral cable shoulder extensions
Traps (8-12 reps)
4 sets of dumbbell shrugs
Abs (15-25 reps)
Tri-set 3 sets of reverse crunches, regular crunches, combination crunches
4 sets of 30 second planks
4 sets of exercise ball crunches

Wednesday: Back/Calves/Abs
Back (8-12 reps)
4 sets of weighted or un-weighted pull-ups.
4 sets of bent over barbell rows super-set with 4 sets of incline dumbbell rows.
4 sets of seated lat pull downs super-set with 4 sets of seated rows (while sitting on the floor using the lat pull down machine or pulley)
Calves (10-15 reps)
6 sets of standing calve raises
4 sets of seated calve raises
Abs (15-25 reps)
4 sets of hanging knee raises
4 sets of side knee raises (obliques)
4 sets of back extensions

Thursday: Legs/Cardio
Legs (8-12 reps)
5-6 sets of squats super-set with 4 sets of weighted or un-weighted step ups.
4 sets of weighted lunges
4 sets of stiff-legged dead lifts.
4 sets of leg extensions superset with 4 sets of seated or standing hamstring curls.
Cardio
30 minutes of intervals on treadmill

Friday: Chest/Tri’s/Abs
Chest (8-12 reps)
4 sets of flat dumbbell press super-set with 4 sets of flat dumbbell flyes.
4 sets of incline dumbbell press super-set with 4 sets of incline dumbbell flyes.
4 sets lowered cable crossovers.
Triceps (8-12 reps)
4 sets of incline skull crushers super-set with 4 sets of decline skull crushers
4 sets of cable-triceps extensions (supine grip) super-set with 4 sets of cable-
triceps extensions (prone grip).
4 sets of dips (elbows facing inward)
Abs (15-25 reps)
Tri-set 3 sets of reverse crunches, regular crunches, combination crunches
4 sets of 30 second planks
4 sets of exercise ball crunches
Saturday: Repeat Day #1
Sunday: Off

Exercises He Can’t Live Without

Jeff shares that that 21’s for his biceps is one of the exercises that he can’t live without. This way, he does an exercise that’s hitting different parts of his biceps and it gives them a good pump and adds great definition.

Another exercises is Hanging Knees for his abs. The exercise has been a staple of his abdominal training routine for years and he shares that it really carves out definition.

The third and last exercise is the flat bench dumbbell press. Jeff says that he found dumbbell presses have been the most effective exercise for bringing out his chest over the years. The twists at the top ensure that he’s hitting a full range of motion when targeting his chest.

Jeff says that his motivation comes from different sources and he gained it at different parts of his life. When he first started strength training, he found that it gave him a competitive edge over the competition in his football games. Later, when he wanted to pursue more fitness modeling and appear in magazines, the discipline of intense bodybuilding gave him an edge.

Jeff Grant’s goal now is to continue to take his career to the next level. He aims to do things that other fitness models haven’t done and become one of the most recognizable fitness models in the business.