Phil Heath workout routine

     

• Height: 5 ft 9 in (175 cm)
• Competition weight: 240 pounds (110 kg)(Olympia 2011)
• Off-Season weight: 290 pounds (130 kg)
• Arms: 22.5 inches (57 cm)
• Legs: 30 inches (76 cm)
• Calves: 20.4 inches (52 cm)
• Neck: 18.5 inches (47 cm)
• Waist: 29 inches (74 cm)
• Chest: 54 inches (140 cm)

Phil Heath,  also known as Phil The Gift Heath  is an American  IFBB professional bodybuilder and is current Mr.Olympia.After finishing Second ,third and fourth in the previous edition ,Phil Heath went on to win  the Mr.Olympia tittle in 2011 and again in 2012.Phil Heath follows intensive workout routine and very strict diet .

Phil Heath workout routine:

Monday

 chest workout

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

 triceps workout

• Pushdowns with Rope Attachment 3 sets 12 reps
• Dips  3 sets 12 reps
• Close-Grip Bench Presses3 sets 6-8 reps
• Close-Grip Bench Presses3 sets 6-8 reps

Tuesday

Phil Heath back workout

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

 biceps workout

• Standing EZ-Bar Curls 3 sets 6-8 reps
• Hammer Curls 3 sets 6-8 reps
• Concentration Curls3 sets 6-8 reps
• Dumbbell Preacher Curls 7 sets 5-7 reps

Wednesday

 shoulders and traps workout

• Dumbbell Military Presses 4 sets 6-8 reps
• Dumbbell Front Raises 4 sets 6-8 reps
• Upright Rows 4 sets 6-8 reps
• Dumbbell Lateral Raises7 sets 6-8 reps
• Dumbbell Shrugs 3-4 sets 6-8 reps
• Barbell Shrugs 3-4 sets 6-8 reps

Thursday –Rest

Friday

 legs workout( hamstrings,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
• Stiff-Leg Dead lifts 4 sets 6-8 reps
• Lying Leg Curls 4 sets 6-8 reps
• Seated Leg Curls
• 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

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