Phillip Jerrod Heath also known as “Phil Heath” (born December 18, 1979 in seattle, Washington) is an American IFBB professional bodybuilder and current Mr. Olympia. He loves to play basketball and started his bodybuilding career in 2002. Phil believes in heavy and hard workout. Lets take a look at his workout routine.

 

Height: 5′ 9″

Weight: 275 pounds

 

 

Monday: Hamstrings, Calves and Quads

Hamstrings

  • Stiff-Leg Deadlifts: 4 sets x 12 reps
  • Lying Leg Curls: 4 sets x 12 reps
  • Seated Leg Curls: 7 sets x 7 reps

Calves

  • Standing Calf Raises: 4 sets x 20 reps
  • Leg Press Calf Raises: 4 sets x 20 reps
  • Seated Calf Raises: 7 sets x 15 reps

Quads

  • Extensions: 4 sets x 12 reps
  • Front Squats: 4 sets x 12 reps
  • Leg Presses: 3 sets x 12 reps
  • Hack Squats: 7 sets x 7 reps

 

Tuesday: Chest and Triceps

Chest

  • Dumbell Incline Presses: 4 sets x 12 reps
  • Dumbell Incline Flyes: 4 sets x 12 reps
  • Hammer Strength Bench Presses: 3 sets x 12 reps
  • Pec Decks: 7 sets x 12 reps

Triceps


  • Pushdowns with Rope Attachment: 3 sets x 12 reps
  • Dips: 3 sets x 12 reps
  • Close-Grip Bench Presses: 3 sets x 12 reps
  • Lying Triceps Extensions: 7 sets x 12 reps

 

Wednesday: Rest 

Thrusday: Back and Biceps

Back

  • Wide-Grip Pull-Ups: 3 sets x 10 reps
  • Power-Grip Chin-Ups: 3 sets x 10 reps
  • T-Bar Rows: 4 sets x 12 reps
  • Bent-Over Rows: 4 sets x 12 reps
  • One-Arm Dumbell Rows: 3 sets x 12 reps
  • Straight-Arm Pull Downs with Rope Attachment: 7 sets x 12 reps

Biceps

  • Standing EZ-Bar Curls: 3 sets x 12 reps
  • Hammer Curls: 3 sets x 12 reps
  • Concentration Curls: 3 sets x 12 reps
  • Hammer Strength Preacher Curls: 7 sets x 7 reps

 

Friday: Shoulders and Traps

Shoulders

  • Smith Machine Military Presses: 4 sets x 12 reps
  • Dumbell Front Raises: 4 sets x 12 reps
  • Upright Rows: 4 sets x 12 reps
  • Dumbell Lateral Raises: 7 sets x 12 reps

Traps

  • Dumbell Shrugs: 4 sets x 12 reps
  • Barbell Shrugs: 4 sets x 12 reps

Saturday: Cardio Exercises

Sunday: Rest

Abs four times in a week

 

Phil Heath in gym:

 

Also See: Phil Heath Diet Plan

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