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.


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


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.


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.


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.


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


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.


  • 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


Click “NEXT PAGE” for Phil Heath‘s biceps routine >>


While Heath’s bi’s do not have the highest peak in the industry, in each of his Olympia victories they’ve possessed a quality in abundance that most gargantuan arms lack: detailing. His arms in a front double biceps are an anatomy chart, and, upon close inspection, both biceps are striped with sinewy fissures.

Phil most muscular

Heath’s biceps workouts typically consist of four exercises, three sets of 10 reps each.


On occasion Heath may use a machine or cable for curls, but more often than not he chooses only free weights. He believes a barbell, an EZ-curl bar, dumbbells, and a preacher/ spider bench are all that’s necessary for optimum biceps work.


Heath preaches the importance of focusing intensely on every rep from stretch to contraction. He’s always attuned to the sensation of the targeted area under tension, and he often watches his biceps contract to better concentrate on the muscle, not the metal.


Heath starts his workout with unilateral dumbbell curls and finishes with bilateral bar curls. There are many “right” ways to arrange your exercises, and this can be changed from workout to workout.


Heath sometimes alternates his dumbbell curls the traditional way, switching back and forth between his left and right sides each rep, but he’s more likely to do five reps with one side before doing five reps with the other. He believes this allows him to better target each muscle.


The No. 1 bodybuilder in the world aims for 10 reps in every set.


Heath places a greater focus on contractions with spider curls and concentration curls. 


  • Alternate (5-rep) Dumbbell Curl | SETS: 3 | REPS: 10
  • Concentration Curl | SETS: 3 | REPS: 10
  • Spider Curl | SETS: 3 | REPS: 10
  • EZ-bar Curl | SETS: 3 | REPS: 10 


Despite never having done a working set of wrist curls, the six-time Mr. O, known as the Gift, boasts two of the all-time best lower arms. He sometimes does hammer curls, but hammers focus on the brachialis and biceps of the upper arms as well as the brachioradialis of the forearms.