Culture - Athletes Seth Feroce
Personal File

As a talented athlete in high school, Seth Feroce excelled in both football and wrestling due in part to his extreme work ethic and determination. One year after wrestling season ended, Seth’s father took him to a local gym and changed his world forever. With pictures of local bodybuilders lining the gym walls and the feeling of a true hardcore gym pulsing through his body, it soon became apparent to Seth what he wanted to do with the rest of his life. After that day in the gym, Seth dedicated his life to the pursuit of becoming a professional bodybuilder. 

In November of 2009, after only two prior competitions, this lifelong dream became a reality as Seth dominated the light-heavyweight class at the Nationals and earned his IFBB Pro card. What made this accomplishment even more astonishing is the fact that Seth won his pro card within the first year he started competing!

Sporting incredibly thick wheels, wide shoulders and massive arms, Seth’s potential for greatness is limitless. His sights are set on dominating the 202 ranks of the IFBB and judging by his contest history, he’s sure to make his mark in the very near future.

Favorites

Favorite

Answer

Body part(s):

  • All of them Need Work!

Body part to train:

  • Legs or Chest

Exercise(s):

  • Front Squats for Quads, Spider Curls for Biceps, Incline Dumbbell Flyes for Chest, Rope Pressdowns for Triceps, Up-Right Rows for Shoulders, One Arm Dumbbell Rows for Back.

Cheat food(s):

  • Sushi and Doritos (rarely ever eat them but always been a favorite)

Movie(s):

  • Any Given Sunday, Count of Monte Cristo, Avatar

TV show(s):

  • Anything on the Food Network and Saturday Night Live

Actor(s):

  • Denzel Washington, Mel Gibson, Tom Hanks

Sport(s):

  • Football and Hockey

Music to train to:

  • Any Heavy Metal/Rock

Hobbies:

  • Spend time with Wife (Elise) and Daughter (Adaylnne), and Reading
Competitions

Year

Competition Name

Place

2009

  • NPC Northern Kentucky1st Place Heavyweight
  • NPC Pittsburgh 1st Place Light-Heavyweight Winner and Overall Winner
  • NPC Nationals 1st Place Light-Heavyweight Winner (Earned Pro Card)
Training

Day

Muscle Group & Exercise

Weight & Reps

Chest

  • Incline barbell presses5 sets x 5 reps (60 second rest)
  • Flat dumbell flyes 3 sets x 8-12 reps
  • Incline machine press 4 sets x 6-12 reps
  • Dumbell pullovers4 sets x 10-15 reps
  • Cable crossovers4 sets x 15 reps

Back

  • Bent-over barbell rows (reverse grip) 4 sets x 8 to 12 reps
  • Quarter deadlifts (rack pulls) 5 sets x 5 reps (60 second rest)
  • One-arm dumbell rows 4 sets x 12 reps (failure)
  • Reverse grip pulldowns 4 sets x 10-15 reps
  • Wide grip pulldowns 4 sets x 10-20 reps
  • Hyperextensions 4 sets x failure

Quads

  • Leg presses 4 sets x 10-12 reps
  • Hack squats or front squats 5 sets x 5 reps
  • Wide legged squats 4 sets x 10 reps
  • Step ups (using bench) 4 sets x 10 reps (each leg with weight)
  • Leg extensions5 sets x 10-15 reps (2 double leg, 3 single leg sets)

Shoulders

  • Seated barbell presses5 sets x 5 reps (60 second rest)
  • Standing side laterals4 sets x 8-12 reps
  • Bent-over rear delt raises4 sets x 10-15 reps
  • Upright rows4 sets x 8-12 reps
  • Seated side lateral machine raises 4 sets x 10-20 reps
  • Barbell shrugs 5 sets x failure

Biceps and Triceps

  • Hammer curls4 sets x 8-12 reps
  • V-bar pressdowns4 sets x 8-15 reps
  • Preacher curls4 sets x 10-12 reps
  • Close grip bench5 sets x 5 reps (60 second rest, heavy as possible)
  • Reverse grip barbell curls 4 sets x 10-15 reps
  • Dip machine 4 sets x failure

Hamstrings and Glutes

  • Lying leg curls4 sets x 15 reps
  • Stiff legged deadlifts4 sets x 20, 15, 15, 10 reps
  • Jeffersons4 sets x 12-20 reps
  • Glute kickback machine 4 sets x 12-20 reps
  • Seated leg curls 4 sets x 10-15 reps

On my light bicep or tricep days I will pick 3 exercises, do 3 sets each exercise at a moderate to heavy weight with moderate rep ranges (8 - 12). These exercises are chosen on a weekly basis at my own discretion on what areas of my arms need the most improvement. Lately for biceps it has been, reverse grip barbell curls, hammer curls, spider curls, 90 degree preacher curls, thickening and peaking exercises. For triceps I have been doing a lot of one arm exercises, isolating the triceps.

Print Seth's Training Routine  

Nutrition
  • Off-Season Meal Plan
  • Pre-Contest Meal Plan

Meal 1
(6 A.M.)

  • 12 oz. of chicken
  • 1½ cups of oats with raisins and blueberries
  • 1 cup of coffee
  • Anabolic VITAKIC

Meal 2
(9 A.M.)

  • 12 oz. of red meat (lean (92/8) ground beef)
  • 12 oz. sweet potato
  • Medium size apple

Pre-workout supplements
(10 A.M.)

During workout supplements
(10:30 A.M. - 12 P.M.)

Post-workout supplements
(12 P.M.)

Meal 3
(1:30 P.M.)

  • 6 oz. of steak (London Broil)
  • 6 egg whites
  • 12 oz. of red potatoes

Meal 4
(4:30 P.M.)

  • 12 oz. of chicken or ground turkey
  • 1 cup of white rice
  • ½ cup of cut pineapples

Meal 5
(7:30 P.M.)

  • 10 oz. of red meat (lean (92/8) ground beef)
  • 6 oz. of sweet potato

Meal 6
(10 P.M.)

  • 6 egg whites
  • 4 whole eggs

Meal 7
(12 A.M.)

Meal 1 (6 A.M.)

Meal 2
(9 A.M.)

  • 12 oz. of red meat (lean (92/8) ground beef)
  • 12 oz. sweet potato

Meal 3
(11:30 A.M.)

  • 12 oz. of tilapia
  • 50g of brown rice

Pre-workout supplements
(12:30 P.M. - 1 P.M.)

During workout supplements
(1 P.M. - 3 P.M.)

Meal 4
(3 P.M.)

  • 13 egg whites
  • 40g of brown rice

Meal 5
(5:30 P.M.)

  • 12 oz. of tilapia
  • 2 cups of broccoli

Supplement #2
(8 P.M.)

Meal 6
(9 P.M.)

  • 12 oz. of tilapia
  • 6-10 stalks of asparagus

Meal 7
(12 A.M.)

  • 8 egg whites
  • 3 whole eggs
Print Seth's Pre-contest Meal Plan   Print Seth's Off-season Meal Plan  

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