Training

Phil Heath's Arm Blast Routine

Get the workouts and tips that built Phil's 6X Olympia-winning arms.

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Phil Heath's Arm Blast Routine

TRICEPS

When it comes to triceps size and shape, there are very few musclemen in history who could hang with Heath. His lateral heads—the stars of a side triceps shot—are stupendously dense, as are the long (inner) heads.

ROPE PUSHDOWNS 

This legend begins triceps work with rope pushdowns, which focuses on the tri lateral heads.

HIGHER REPS 

Phil feels that tri’s respond best to slightly higher reps than bi’s. The reigning king of bodybuilding sticks to the 12–15 range.

VARIETY

He maximizes diversity in his four-exercise workouts, hitting tri’s with both unilateral and bilateral exercises with a panoply of tools and grips. This variegation ensures that he stresses all three triceps heads.

DIPS 

Phil feels that best end to his tri training is dips, either with bars or a machine. Because dips also involve the delts and the pecs, they’re a good compound exercise to do last when the triceps have been pre-exhausted with isolation lifts.

VOLUME 

Heath performs four exercises in his typical workout listed here, with three sets per exercise. 

INTENSITY 

Heath has to sometimes ride the brakes to make certain his arms don’t overwhelm the rest of his physique and throw off his symmetry.

 HEATH’S TRICEPS ROUTINE 

  • Rope Pushdown | SETS: 3 | REPS: 12–15
  • Incline Two-dumbbell Extension | SETS: 3 | REPS: 12–15
  • One-arm Cable Extension | SETS: 3 | REPS: 12
  • Machine Dip | SETS: 3 | REPS: 12–15

 

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