Phil to the Brim

How Phil Heath trained to build a fuller physique and win his 3rd Olympia.
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WEDNESDAY: CHEST & CALVES

HAMMER STRENGTH INCLINE PRESS: 5 sets; 10 reps

INCLINE DUMBBELL FLYE: 4 sets; 10 reps

FLAT DUMBBELL PRESS: 4 sets; 10 reps

FLAT WIDE-GRIP MACHINE PRESS: 4 sets, 10 reps

CABLE CROSSOVER (LOW): 3 sets; 12-15 reps

CABLE CROSSOVER (HIGH): 3 sets; 15 reps

STANDING CALF RAISE: 10 sets, 20 reps

THURSDAY: SHOULDERS

SEATED SHOULDER PRESS*: 4 sets; 10 reps

STANDING DUMBBELL SIDE LATERAL: 4 sets; 12 reps

DUMBBELL FRONT RAISE: 4 sets; 10 reps

MACHINE LYING REAR LATERAL: 4 sets; 10 reps

REVERSE PEC-DECK FLYE: 4 sets; 10 reps

DUMBBELL SHRUG: 4 sets; 15-20 reps

*Note: Dumbbell or Hammer Strength Machine

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