Phil Heath Workout Routine

Off-Season Weekly Training Split

Phil Heath Chest

Incline Bench Press 4 X 10
Flat Bench Press 4 X 10
Decline Bench Press 4 X 10
Flat Dumbell Flyes 4 X 10

Phil Heath Back

Pull-ups 5-7 Failure
Bent over Rows 5 X 8-10
Lat-Pulldowns 5 X 8-10
Seated Low-Rows 5 X 10
Hyperextensions 5 X 12 w/ weight
Deadlifts 3 X 8-12

Phil Heath Biceps

DB or Barbell Curls 4 X 10
Preacher Curls 4 X 10
Incline Curls 4 X 10
Hammer Curls 4 X 10Triceps
Pushdowns 4 X 10
Skull Crushers 4 X 10
Donkey Kickbacks 4 X 10
Dips 3-4 Failure

Phil Heath Shoulders

Barbell Military Press 3 X 8-10
Side Raises 3 X 8-10
Front DB Raises 3 X 8-10
Rear DB Raises 3 X 10
DB Military Press 3 X 12
Upright Rows 3 X 12

Phil Heath Quads/Hamstrings

Back Squats 3 X 8-10
Leg Press 3 X 10
Leg-Extensions 4 X 10
Hack Squats 3 X 10
Walking Lunges 2 Down n’ back
45 degree Lunges 2 X 10 Hamstrings
Standing Leg Curl 3 X 10
Russian Deadlifts 4 X 10
Lying-down Leg Curls 4 X 10
Seated Leg Curls 4 X 10
Ham n’ Glute Raises 5 X 10

Phil Heath Calves

Standing Calve Raises 3 X 14-20
Seated Calve Raises 3 X 12-20
Seated Calve extensions 3 X 12-16
Donkey Calve Raises 3 X 10 (Optional)

Pre-Contest Weekly Training Split

Phil Heath Quads, Hamstrings and Calves

Extensions 4 sets 8-12 reps
Front Squats 4 sets 6-8 reps
Leg Presses 3 sets 6-8 reps
Hack Squats 7 sets 5-7 reps

Phil Heath Hamstrings (6 pm)

Stiff-Leg Deadlifts 4 sets 6-8 reps
Lying Leg Curls 4 sets 6-8 reps
Seated Leg Curls [Dagger] 7 sets 5-7 reps

Phil Heath Calves

Standing Calf Raises 4 sets 15-20 reps
Leg Press Calf Raises 4 sets 15-20 reps
Seated Calf Raises 7 sets 12-15 reps

Phil Heath Chest and Triceps

Dumbell Incline Presses 4 sets 6-8 reps
Dumbell Incline Flyes 4 sets 6-8 reps
Hammer Strength Bench Presses 3 sets 6-8 reps
Pec Decks 7 sets 6-8 reps

Phil Heath Triceps

Pushdowns with Rope Attachment 3 sets 12 reps
Dips 3 sets 12 reps
Close-Grip Bench Presses 3 sets 6-8 reps
Lying Triceps Extensions 7 sets 6-8 reps

Phil Heath Back and Biceps

Wide-Grip Pull-Ups 3 sets 10 reps
Power-Grip Chin-Ups 3 sets 10 reps
T-Bar Rows 4 sets 6-8 reps
Bent-Over Rows (Underhand Grip) 4 sets 6-8 reps
One-Arm Dumbell Rows 3 sets 6-8 reps
Straight-Arm Pull Downs with Rope Attachment 7 sets 12 reps

Phil Heath Biceps

Standing EZ-Bar Curls 3 sets 6-8 reps
Hammer Curls 3 sets 6-8 reps
Concentration Curls 3 sets 6-8 reps
Dumbell Preacher Curls 7 sets 5-7 reps

Phil Heath Shoulders and Traps

Dumbell Military Presses 4 sets 6-8 reps
Dumbell Front Raises 4 sets 6-8 reps
Upright Rows 4 sets 6-8 reps
Dumbell Lateral Raises 7 sets 6-8 reps

Phil Heath Traps

Dumbell Shrugs 3-4 sets 6-8 reps
Barbell Shrugs 3-4 sets 6-8 reps

Phil Heath Rear Delts

Bent-Over Dumbell Raises 4 sets 6-8 reps
Reverse Pec Decks 7 sets 6-8 reps

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