Arm Exercises

Mr. Olympia Phil Heath's Triceps Routine

The reigning Mr. Olympia's triceps may be otherworldly, but his triceps routine is grounded to reality.

Mr. Olympia Phil Heath's Triceps Routine

Reigning Mr. Olympia Phil Heath never had to worry about his triceps. “It’s not that I don’t want big triceps, but the truth is, I’ve never had much difficulty adding mass to them,” he once stated. Lucky bastard.

Still, Heath knew early in his bodybuilding career that if he wanted to become the world’s greatest bodybuilder, he couldn’t rest on his horseshoe-shaped laurels. Instead of just relying on the genetic gifts he had, he hammered away at those horseshoes, and in time forged what are now among the greatest triceps the world has ever seen.

While Heath relies on tried-and-true triceps-building exercises, he likes to mix things up by incorporating the Fascia Stretch Training technique (aka FST-7), devised by his trainer, Hany Rambod. FST-7 involves finishing off a body part with seven sets of an exercise performed for 6–8 reps and with 30-45 seconds of rest between sets.

Phil Heath's Triceps Routine

Excercise Sets Reps
One-arm Dumbbell Extensions 3 10-12
Two-arm Dumbbell Kickbacks 3 10-12
Weighted Dips 2 10-12
Cable Pushdowns* 7 8-12

*FST-7

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