Phil Heath’s Ultimate Chest & Arm Workout
Phil Heath also known as “The Gift” has an incredible physique. His proportionality is the best in bodybuilding and this is displayed by his 5-time Mr. Olympia winning streak. Phil’s genetic ability brought him to were he is now within bodybuilding. Success like his is not easy to achieve, especially for a professional bodybuilder. Phil Heath trains with an intensity that is rarely seen among the other competitors. In his chest and arm training video this intensity is displayed.
You can find the video at the bottom of the post.
Phil’s Ultimate Chest Routine
Phil Heath needs to keep his Olympia title from the other competitors on stage. In order for him to do this he needs to make sure each muscle group is kept up to par with the rest. Phil needs to build and sculpt as much muscle mass as he can on his chest. In order for Phil to develop a full, hard, and proportionate chest he needs to train it hard and heavy.
Below is Phil Heaths Ultimate chest workout routine:
Exercise #1: Hammer Strength Incline Press – 4 sets of 10 reps
This exercise combines the feeling of free weight training with controlled isolation movement of the pectoral muscle. Phil trains heavy with this exercise as it is a main movement. He usually goes as much five 45lb plates on each side, you don’t need to use this much, but try use a weight you can just get 10 receptions in. Phil completes a total of 4 sets with 10 repetitions each.
Makes sure to get a full contraction and stretch on every rep. Your rest period should only be as long as it takes you to catch your breath again.
Exercise #2: Dumbbell Fly – 4 sets of 12-15 reps
Following hammer strength incline press phil completes dumbbell flys. Dumbbell flys are the ultimate shaping and stretching exercise for your pectorals. Performing flyes in a slow and controlled movements allows you to target the full pectoral as well as the inner chest separation. Phil will turn his wrists down towards the floor in order to get an extra 1% stretch. While on the way up he will arc the weights until he achieves a peak contraction. Phil completes 4 sets with a total of 12-15 repetitions each set.
It is important to keep your chin up while completing flys as it will help you get a better squeeze. Try not to lock your arms out and keep them slightly loose to allow an even greater range of motion. You should only rest for 45-60 seconds between sets.
Exercise#3: Leverage Chest Press – 4 sets of 10-12 reps
The leverage chest press allows Phil to get as full as possible while adding in as much detail as he possibly can. It keeps tension on the muscles and allows for an exaggerated eccentric portion of each rep. Phil completes leverage chest press during his pre-contest prep as it allows him to etch in the detail that he has become renowned for. Phil completes a total of 4 sets and 10-12 repetitions for this exercise.
Exercise #4: Incline Cable Fly – 4 sets of 10-12
Incline cable flys are another great movement to bring out the inner pectoral separation. Phil likes to imagine himself performing the most muscular pose onstage while completing this exercise. By doing this, this allows him to focus on the target muscle as well as the pose most muscular pose itself. Cable flys are an excellent to keep constant tension on the pecs throughout the entire movement. Phil completes a total of 4 sets and 10-12 repetitions for this exercise.
Building Bigger Arms
Phil’s arm’s are enormous. In order for Phil to achieve this arm size he must train his arms like every other muscle group. Pairing your biceps with your triceps in the same workout is a great idea as it focus’s on two of the major muscle groups that make up the arm. Your triceps make up the majority of the size so focusing heavily on your triceps development will build the size you want faster.
Below is Phil Heaths Building Bigger Arms workout routine:
Exercise #1: Standing Barbell Curls – 3 sets of 10-12 reps
Phil uses the E-Z curl bar build his biceps peaks. Creating a slow and controlled movement for this exercise will ensure you are hitting the biceps fully. Also making sure to slow the repetitions down on the negative will break down more muscle fibers allowing new and stronger fibers to grow. Complete 3 sets of 10-12 repetitions.
Exercise #2: Iso Machine Curls – 3 sets of 10-12 reps
Isolation machine curls allows the arms to be extended more than on a regular curl. This exercise also locks the elbow, meaning that there is no body movement whatsoever placing full emphasis the biceps. Phil uses this exercise to bring out the biceps split. Complete 3 sets of 10-12 repetitions.
Exercise #3: Spider Curls – 3 sets of 10-12 reps
Spider curls are another great isolation movement to build a massive peak on your biceps. Phil Heath uses a narrow grip and a high, angled bench to get a full extension on every rep. Switching between dumbbells and barbells is a good idea to create variation within this exercise and to keep your muscles guessing. Complete 3 sets of 10-12 repetitions
Exercise #4: Hammer Curls – 3 sets of 10
Hammer curls allow you to bring out the size and detail of your forearms. Phil uses this exercise for that vary reason. Hammer curls also effectively target the brachioradialis muscle which works to flex the forearm at the elbow joint making up the majority of the meat of the forearm. Complete 3 sets of at least 10 repetitions for each arm.
Exercise #5: Rope Pull-downs – 3 sets of 12 reps
Phil completes his rope pull downs with one arm at a time to really focus on bringing out the cuts in his triceps. You can complete this exercise with both arms as well. Keep your elbow tucked in at your side to ensure that the entire focus is on the three horseshoe shaped muscles that make up the triceps. Complete 3 sets of 12 repetitions for each arm or both arms together.
See Phil Heaths Chest & Arm workout in the video linked below:
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Also check out “Kai Greene’s Ultimate Full Body Workout 2016”