The former Mr. Olympia winners share the workouts that helped them achieve immortality.
“How do you build an Olympia physique?” is a question that gets brought up quite often around here. And on paper, at least, there appears to be a very simple answer: Do these workouts over and over and over again. But Mr. Olympia titles aren’t won on paper, and they aren’t won on stage either--that’s just where the trophy and check are awarded. No, the 13 champions won their Sandows in the weight room, on days when they had their best workouts as well as those times when the gym was the last place they wanted to be… yet they still went.
Phil Heath - 2011
The Workout - Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Seated Dumbbell Press | 4 | 8-10 |
| Lateral Raises | 4 | 8-12 |
| Barbell Front Raises | 4 | 8-10 |
| One-Arm Cable Lateral Raises (behind the back) | 7* | 8-12 |
| One-Arm Cable Bent-Over Lateral Raises | 4 | 8-12 |
| Face Pulls | 4 | 8-10 |
| Dumbbell Bent-Over Lateral Raises | 7* | 8-12 |
*Employing trainer Hany Rambod’s FST-7 technique – resting 30-45 seconds between each set and alternating between stretching the target muscle and contracting it every other rest period.
