Phil to the Brim

How Phil Heath trained to build a fuller physique and win his 3rd Olympia.
336 shared this

- HEATH'S WORKOUTS -

MONDAY (AFTERNOON): QUADRICEPS

LEG EXTENSION: 4 sets; 10-12 reps

SQUAT: 4 sets; 10-12 reps

45-DEGREE LEG PRESS: 4 sets; 10-12 reps

HACK SQUAT: 4 sets; 10-12 reps

LUNGE: 4 sets; 30 steps

MONDAY (EVENING): HAMSTRINGS & CALVES

LYING LEG CURL: 4 sets; 10-12 reps

STANDING ONE-LEG CURL: 4 sets; 10-12 reps

SEATED LEG CURL: 4 sets; 10-12 reps

STIFF-LEG DEADLIFT: 4 sets; 10-12 reps

SEATED CALF RAISE: 10 sets; 20 reps

TUESDAY: BACK

WIDE-GRIP PULLDOWN: 3-4 sets; 8-12 reps

CLOSE-GRIP UNDER-HAND PULLDOWN: 3-4 sets; 8-12 reps

OVERHAND BARBELL ROW: 3-4 sets; 8-12 reps

ONE-ARM DUMBBELL ROW: 3-4 sets; 8-12 reps

SEATED CABLE ROW: 3-4 sets; 8-12 reps

MACHINE PULLOVER: 3 sets; 15 reps

BACK EXTENSION*: 2-3 sets; failure

*Note: Included only in the final weeks before Olympia.

Click "Next Page" to continue >>

More about: 

Pages

Comments

comments powered by Disqus