Phil Heath Training Program - Mr Olympia 2013

Phillip Jeered Heath or more commonly phil heath training program known as Phil Heath is an (International Federation of Bodybuilders ) BIBB American professional bodybuilder who is the winner of the Mr.. Olympia title twice ( 2011 and 2012) since 2012 .

"The Gift " ( nickname Heath ) is athletic since childhood.  phil heath training program He played basketball in high school . Heath began his bodybuilding career in 2002 . But his revived career began in 2005, when he was allowed to participate in BIBB professional league because he won the NP ( National Physique Committee ) . phil heath training program From that moment, he did not look back and doing well in the field.

Moreover, with a double degree in computer science and business administration and a good basketball player , Phil decided to go into bodybuilding . His decision to enter bodybuilding has proven to be beneficial to him . Now phil heath training program , let's look at your exercise routine and see how his body was polished .

Phil Heath Training Routine

Phil Heath Training Routine

Heath worked with his coach Hand Ramrod , which has developed a special training program called " Fascia Stretch Training " (or FAST -7 ) . phil heath training program Heath used this technique with other triceps exercises proven and reliable for their weapons reach the status of 22 inches. See all body measurements.

As for your triceps phil heath training program , Phil admits that he was facing any difficulty. In his own words -

" Not that I do not want big triceps, but the truth is that I had not much trouble to add mass to them. "

FAST -7 is so called because a person is required to perform seven sets of an exercise with 6-12 reps and 45 seconds rest between sets.

One arm dumbbell extensions - 3 sets of 10-12 reps
Two Arm Dumbbell phil heath training program Kickbacks - 3 sets of 10-12 reps
Weighted Dips - 2 sets of 10-12 reps
Cable push downs - 7 sets with 8-12 repetitions (part of FAST -7 )
During the racing season , the strength training program is rigorous and therefore weighs about 110 keg . While during the season, it weighs a little more than that, 125 keg .

Out of season / Pre -Contest Training Routine

He takes care of every part of the body and its physical condition is due to these exercises. Phil cardiac to warm the body before executing the training plan , which is divided into two training sessions phil heath training program - morning and afternoon.


Quads , hamstrings , calves

During the morning session , for quads , tendons and calf muscles , which makes these exercises -

Extensions - 4 sets of 8-12 reps
Front Squat - 4 sets with 6-8 reps
Leg Presses - 3 sets of 6-8 reps
Hack Squats - phil heath training program 7 sets of 6-8 reps
The standing calf - 4 sets with 15-20 repetitions
Leg Press Calf Raise - 4 sets with 15-20 repetitions
The seated calf raises - 7 sets with 12-15 reps
Hamstrings

It also focuses more on their hamstring found the back of the thighs after 18 hours.

To strut dead lifts - 4 sets with 6-8 reps
Knee flexing - 4 sets with 6-8 reps
Seated Leg Curl Phil heath training program ( Dagger ) - 7 series with 5-7 repetitions
Chest and triceps

Now comes the chest and triceps -

Incline Dumbbell Press - 4 sets with 6-8 reps
Incline Dumbbell Flees - 4 sets with 6-8 reps
Hammer Strength Phil heath training program Bench Press - 3 sets of 6-8 reps
Peck Decks - 7 series with 6-8 reps
Triceps

Press downs with ski - 3 sets of 12 repetitions
Dips - 3 sets of 12 repetitions
Close -Grip Bench Phil heath training program Press - 3 sets of 6-8 reps
Lying Triceps Extensions - 7 sets of 6-8 reps
Back and Biceps

Wide -Grip Pull- Ups - 3 sets of 10 repetitions
Power -Grip Chin- Ups - 3 sets of 10 repetitions
T -Bar rows - 4 sets with 6-8 reps
The rows folded ( suppuration ) - 4 sets with 6-8 reps
One - Arm Dumbbell Phil heath training program Rows - 3 sets of 6-8 reps
Straight - Ski Downs pulling arm - 7 series with 12 repetitions
Biceps

Standing EX Bar Curl - 3 sets of 6-8 reps
Hammer Curl - 3 sets 6-8 with representatives
Concentration Curls - 3 sets of 6-8 reps
Dumbbell Preacher Phil heath training program Curl - 7 sets with 5-7 repetitions
Shoulders and traps

Dumbbell Military Press - 4 sets with 6-8 reps
Dumbbell Front Raises - 4 sets with 6-8 reps
Straight lines - 4 sets 6-8 with representatives
Dumbbell Lateral Raises Phil heath training program - 7 sets of 6-8 reps
Traps

It dumbbell shrugs - 4 sets with 6-8 reps
Barbell shrugs - 4 sets with 6-8 reps
Deltoid

Bent dumbbell raises - 4 sets with 6-8 reps
Reverse Peck Decks - 7 sets of 6-8 reps
"The Gift " suggests not invent new exercises, if you are currently doing is working for you . Sometimes you do Phil heath training program not have parties that exercise makes the time because they wanted to work more muscles and maintains the free energy for the afternoon sessions or cardiac training . So this is not an absolute rule that sticks around routine. Heath modify it according to your needs and future competitions Phil heath training program .

Another tip of the famous bodybuilder is that you do not want to build your body at the gym to gain muscles and chiseled body , if your body does not recover or respond to training as necessary.

Therefore, make smarter training Phil heath training program , which is the key to success . Most people do not understand the training that works best for them .

Phil Heath Diet

Phil Heath Diet

The power of this bodybuilder is divided into several teams Phil heath training program , which means they often eat throughout the day.

Off season

1 meal

12 oz chicken
1 cup egg whites
1 cup cream of rice
VITAMIN Phil heath training program Anabolic  1 serving
2 meals

12 oz 94 % lean ground beef
2 cups white rice

3 meals

12 oz beef tenderloin Phil heath training program
8 oz whole wheat pasta
Duration of training

Preschool
Anna Vapor Hardcore Pro Series
Nation  Hardcore 1 serving
Post-Workout
Pro Series Cell -Tech Hardcore
Intro Isolate Phil heath training program 65 Pro Series

4 meals

6-8 oz . Fillet of beef
10 oz white potato

5 meals

12 oz Phil heath training program chicken
1 cup spinach

6 meals

12 oz 94 % lean ground beef
1 cup of broccoli
7 meals

2 c . Almond Butter
Intro Isolate Phil heath training program 65 Pro Series ™
Pre -Contest Diet

1 meal

2.5 cups of egg whites
1 cup oatmeal
2 meals

12 oz chicken breast white
1 cup brown rice
Steamed vegetables

3 meals

12 oz beef Phil heath training program tenderloin
The average potato
Duration of training

Preschool
Anna Vapor Hardcore Pro Series
Nation ™ 1 serving
Post-Workout
Pro Series Cell -Tech Hardcore
Intro Isolate Phil heath training program 65 Pro Series

4 meals

12 oz beef tenderloin
The average potato

5 meals

12 oz chicken breast white
1 cup brown rice

Food 6 and 7

12 oz halibut Phil heath training program or tailpipe
Broccoli