Wednesday 14 September 2011

Phil Heath's Training Routine



Remember to consult your doctor before starting any diet and/or training program.
Always train smart and attempt reps and sets that are within your abilities.

Off-Season Training Routine

Quads, Hamstrings and Calves

  • Extensions4 sets 8-12 reps
  • Front Squats4 sets 6-8 reps
  • Leg Presses3 sets 6-8 reps
  • Hack Squats7 sets 5-7 reps

Hamstrings (6 pm)

  • Stiff-Leg Deadlifts4 sets 6-8 reps
  • Lying Leg Curls4 sets 6-8 reps
  • Seated Leg Curls [Dagger]7 sets 5-7 reps

Calves

  • Standing Calf Raises4 sets 15-20 reps
  • Leg Press Calf Raises4 sets 15-20 reps
  • Seated Calf Raises7 sets 12-15 reps

Chest and Triceps

  • Dumbell Incline Presses4 sets 6-8 reps
  • Dumbell Incline Flyes4 sets 6-8 reps
  • Hammer Strength Bench Presses3 sets 6-8 reps
  • Pec Decks7 sets 6-8 reps

Triceps

  • Pushdowns with Rope Attachment3 sets 12 reps
  • Dips3 sets 12 reps
  • Close-Grip Bench Presses3 sets 6-8 reps
  • Lying Triceps Extensions7 sets 6-8 reps

Back and Biceps

  • Wide-Grip Pull-Ups3 sets 10 reps
  • Power-Grip Chin-Ups3 sets 10 reps
  • T-Bar Rows4 sets 6-8 reps
  • Bent-Over Rows (Underhand Grip)4 sets 6-8 reps
  • One-Arm Dumbell Rows3 sets 6-8 reps
  • Straight-Arm Pull Downs with Rope Attachment7 sets 12 reps

Biceps

  • Standing EZ-Bar Curls3 sets 6-8 reps
  • Hammer Curls3 sets 6-8 reps
  • Concentration Curls3 sets 6-8 reps
  • Dumbell Preacher Curls7 sets 5-7 reps

Shoulders and Traps

  • Dumbell Military Presses4 sets 6-8 reps
  • Dumbell Front Raises4 sets 6-8 reps
  • Upright Rows4 sets 6-8 reps
  • Dumbell Lateral Raises7 sets 6-8 reps

Traps

  • Dumbell Shrugs3-4 sets 6-8 reps
  • Barbell Shrugs3-4 sets 6-8 reps

Rear Delts

  • Bent-Over Dumbell Raises4 sets 6-8 reps
  • Reverse Pec Decks7 sets 6-8 reps

Pre-Contest Training Routine

Quads, Hamstrings and Calves

  • Extensions4 sets 8-12 reps
  • Front Squats4 sets 10-12 reps
  • Leg Presses3 sets 10-12 reps
  • Hack Squats7 sets 5-7 reps

Hamstrings (6 pm)

  • Stiff-Leg Deadlifts4 sets 10-12 reps
  • Lying Leg Curls4 sets 10-12 reps
  • Seated Leg Curls [Dagger]7 sets 5-7 reps

Calves

  • Standing Calf Raises4 sets 15-20 reps
  • Leg Press Calf Raises4 sets 15-20 reps
  • Seated Calf Raises7 sets 12-15 reps

Chest and Triceps

  • Dumbell Incline Presses4 sets 10-12 reps
  • Dumbell Incline Flyes4 sets 10-12 reps
  • Hammer Strength Bench Presses3 sets 10-12 reps
  • Pec Decks7 sets 10-12 reps

Triceps

  • Pushdowns with Rope Attachment3 sets 12 reps
  • Dips3 sets 12 reps
  • Close-Grip Bench Presses3 sets 10-12 reps
  • Lying Triceps Extensions7 sets 10-12 reps

Back and Biceps

  • Wide-Grip Pull-Ups3 sets 10 reps
  • Power-Grip Chin-Ups3 sets 10 reps
  • T-Bar Rows4 sets 10-12 reps
  • Bent-Over Rows (Underhand Grip)4 sets 10-12 reps
  • One-Arm Dumbell Rows3 sets 10-12 reps
  • Straight-Arm Pull Downs with Rope Attachment7 sets 12 reps

Biceps

  • Standing EZ-Bar Curls3 sets 10-12 reps
  • Hammer Curls3 sets 10-12 reps
  • Concentration Curls3 sets 10-12 reps
  • Hammer Strength Preacher Curls7 sets 5-7 reps

Shoulders and Traps

  • Smith Machine Military Presses4 sets 10-12 reps
  • Dumbell Front Raises4 sets 10-12 reps
  • Upright Rows4 sets 10-12 reps
  • Dumbell Lateral Raises7 sets 10-12 reps

Traps

  • Dumbell Shrugs3-4 sets 10-12 reps
  • Barbell Shrugs3-4 sets 10-12 reps

Rear Delts

  • Bent-Over Dumbell Raises4 sets 10-12 reps
  • Reverse Pec Decks7 sets 10-12 reps

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