Athlete/Celebrity Workouts

Phil Heath's Back-Blasting Routine

Try amping up the amount of sets to help get a back like the six-time Mr. Olympia champ.

Phil Heath Flexing His Muscles
Robert Cianflone/Getty Images
Robert Cianflone/Getty Images
Exercises 6
Equipment Yes

Phil Heath, the six-time Mr. Olympia winner, walks the line between monstrous size and aesthetic proportions. Here’s how he does it. 

Looking like the champ may seem impossible, but with these back exercises you should be on your way to massive posterior growth. Heath typically performs most exercises in three to four sets for 8–12 reps, with 30 second rest between sets, per the FST-7 protocol. 

 

Exercise 1

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
4 sets
8-12 reps
30 sec. rest
Perform with neutral grip.

Exercise 2

Underhand-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench How to
Underhand-Grip Lat Pulldown thumbnail
3 sets
8-12 reps
30 sec. rest
Perform with reverse grip.

Exercise 3

Barbell Bent-Over Row You'll need: Barbell How to
Man Performing Barbell Bentover Row thumbnail
4 sets
10 reps
30 sec. rest

Exercise 4

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
3 sets
8-12 reps
30 sec. rest

Exercise 5

Straight-Arm Rope Pulldown You'll need: Lat Pulldown Bar How to
Straight-Arm Rope Pulldown thumbnail
7 sets
10-12 reps
30 sec. rest

Exercise 6

Back Extension How to
back extension thumbnail
4 sets
10 reps
30 sec. rest
Perform with extra weight if possible.
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