Chest Exercises

Phil Heath's Chest Routine

How the two-time Mr. Olympia pumps up his chest workouts with FST-7.

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Phil Heath's Chest Routine

The FST-7 sounds like a high-performance motor oil, and the unabbreviated version—“fascia stretch training seven”—does little to clarify it. Let’s break it down. “Fascia stretch” refers to pumping up a muscle and thus stretching out its fascia, the connective tissue that covers it. The “seven” refers to a target exercise’s number of sets. It’s the methodology of the world’s No. 1 bodybuilder, Mr. Olympia Phil Heath, developed by his trainer-nutritionist, Hany Rambod.

Heath performs most exercises in the typical manner: three to four sets for 8–12 reps, with one or two minutes of rest between sets. A body part’s final exercise is done for seven sets of 10–12 reps, with only 20–30 seconds of rest between sets. This sequence is like a dropset, with the crucial diference being rests that allow you to use substantial weight throughout.

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Heath’s Chest Routine

FST-7 TIP Sheet

- For sevens, choose a bilateral isolation exercise such as leg extensions or laterals.
- Use the same weight and keep your reps at 10 or above.
- limit your rests to 20–30 seconds. n you can do more or fewer than seven sets if you feel the need.

THE WORKOUT

Exercise				            Sets	Reps
Hammer Strength Incline Press                         4         8-12
Flat Bench Flye                                       4	        8-12
Machine Bench Press		                      3	        8-12
Incline Cable Flye		                      7	       10-12

Pec Order: Because Heath nearly tore his pec in ‘09, he now favors machines.

Get Huge, Ripped, and Perform Better Than Ever With the Rock Hard Challenge Workout

Heath Career Highs

2005 NPC USA Championships winner
7 pro victories, including his [2006] debut
2011 and 2012 Mr. Olympia winner

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